Every recovery practices entry in the Typed movement library. Each one is a full page: what it does, stage by stage, and what the evidence says.
- Active Recovery / Rest DaysLight movement on a rest day beats sitting completely still.
- BreathworkOne of the very few voluntary ways into your body’s automatic calming system.
- Cold ExposureA case where when you do it, relative to lifting, genuinely matters.
- Compression GarmentsA small, consistent effect on soreness. Almost nothing on performance.
- Contrast Water TherapyHot and cold alternating. Better evidence than cold alone, and less of a downside.
- Deload WeekA planned easy week. The best-evidenced recovery tool there is.
- MassageReliably changes how recovered you feel, without changing most of what gets measured.
- MeditationOne of the few recovery practices with genuinely large trials behind it.
- Morning Light ExposureThe strongest signal your body clock gets — and indoor lighting is nowhere near enough.
- NappingLength is everything — 20 minutes works, 90 minutes works, and in between does not.
- Non-Sleep Deep Rest (Yoga Nidra)Lying at the edge of sleep on purpose, guided, without falling asleep.
- Percussive Therapy (Massage Gun)Short-term range and soreness relief, much like foam rolling.
- Sauna / Heat ExposureSitting in heat, studied for real cardiovascular effects.
- SleepWhere most of your recovery and adaptation actually happens.
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