"Your BODY doesn't need more energy—it needs a MOMENT when it can finally LET GO"
Sonja Ruprah-Weihs
Help Yourself Tools - Basic Program:
"Get Rid of Back Pain in 5 Days"
With the Help Yourself Tools, you create a space for your body to let go.
Not to function, but to reconnect.
Toward stillness, relief —and a sense of your body that feels completely like your own again.
Each tool acts like a helping hand:
The cloud gently supports you from below and responds sensitively to every change in tension.
The reliever uses its weight to create depth, calms your nervous system, and releases layers of tension.
And the pads send small, targeted movement impulses that activate your tissue and help you reconnect with your body.
What appears to be “nothing” on the surface is, in reality, the art of deep regeneration.
A quiet process —through positioning, gravity, and presence.
Like a treatment you can give yourself.
To get started , here’s the "Get Rid of Back Pain in 5 Days"exercise—
a simple program that shows you how to specifically relieve strain on your body , realign it , and reorganize it.
For those moments when you feel: Now I can hold myself.
Just lie down, breathe, and feel.
And free yourself, layer by layer— from what has become too much.
Basic Program: Get Rid of Back Pain in 5 Days
Whether it's after exercising, long car rides, or due to old muscle tension— back pain can take many forms.
In this video, you'll learn how this basic program helps you release tension, build deep trust in your body— and guide you, step by step, back to pain-free, unrestricted movement.
Each session lasts about 45 minutes and gives you space to feel, let go, and find a new sense of balance.
Give your back 5 days of relief. And it'll show you what true relief really feels like.
Day 1
Today, you’ll begin with a gentle journey through your body. Five targeted exercise sequences will help you release initial tension and consciously align your body. You’ll start with a calm body scan exercise—to ground yourself, feel your body, and listen to it. Then you’ll move on to your shoulders, back extensors, lower back, and finally your thighs. Following this exact sequence creates space— for relief, new connection, and trust in your body.
Day 2
Today is all about alignment, centering, and the interplay of your deep stabilizing muscles.
Three vivid exercise sequences will guide you through the day: The Knight with his lance strengthens your inner alignment, the Alchemist combines movement with transformation, and the Archer brings tension and release into balance. Let yourself be guided—by images that remind your body what effortless strength feels like.
Day 3
Today you return to familiar movements—and go one step deeper. Your journey begins with the shoulders, the transition between bearing a load and letting go. The Knight with his lance aligns you internally; the Back Stretcher and the Alchemist bring strength and flow together; and the final sequence of exercises for the lumbar spine gives you grounding and relaxation. A day for new stability— supported by clarity, calm, and movement that strengthens you from within.
Day 4
Today , strength and expansiveness, movement and awareness come together. You begin with your thighs—they carry you; they stabilize you. The Archer opens up the space between tension and release. Then the Shoulders, the Alchemist, and the Back Stretcher bring your upper body into a new alignment. A day that lifts you up without being demanding —and reminds your body just how free movement can feel.
Day 5
To conclude your journey, five exercise sequences await you—sequences that will ground you , strengthen you , and realign you. The Gourmet brings pleasure and mindfulness to your movement. The Archer and the Knight with his lance remind you to stand tall from a place of inner calm. With the Alchemist, you transform tension— and the Crown invites you to arrive fully in your own being: upright, clear, and connected. A fitting conclusion—for a back that feels like your own again.
