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A light exercise that helps to remove lactic acid and promotes blood flow, can be used after intense workout sessions or competitions.

Gradually slowing down exercise intensity to return the body to its resting state, to be done after workouts to help prevent stiffness and soreness.

Holds a stretch without movement for a set period of time, often used post-workout to increase flexibility and decrease muscle tension.

Involves moving parts of your body and gradually increasing reach, speed of movement, or both, ideal for warming up before an activity.

Self-myofascial release technique that involves applying pressure to muscle and fascia to reduce soreness and improve mobility, to be used before or after workouts.

Manipulation of soft tissues in the body to reduce tension, alleviate muscle soreness, improve circulation and mobility, typically used post-exercise or on rest days.

Use of specialized garments to apply consistent pressure to the body, helping to improve circulation and reduce swelling, ideal after a session of intense training or competition.

Alternating between hot and cold water immersion to improve recovery, reduce muscle soreness and hasten recovery time, generally used after exercise.

Exposure to extremely cold temperatures for a short period, used to decrease inflammation, muscle soreness, and tissue damage after intense activities.

Use of water to relieve discomfort and promote physical wellbeing, including activities like swimming or using whirlpool baths, typically used for active recovery or injury rehabilitation.

Involves consuming specific nutrients post-exercise to replenish energy stores, repair muscle tissues, and aid in overall body recovery.

Ensuring adequate sleep and time for complete rest, crucial for the body's repair and recovery processes, should be emphasized daily and post intensive training.

Forms of exercise that emphasize flexibility, core strength and mindfulness, can be used as part of an active recovery day or to enhance overall recovery during rest days.

Practices that focus on breath control and mental imagery to induce relaxation and reduce stress, used to enhance psychological recovery and performance.