"Your BODY doesn't need more performance—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 open up a space in your body for letting go.
Not for functioning, but for reconnection.
To silence, relief —and a physical sensation that feels completely like your own again.
The individual tools act like helping hands:
The cloud gently supports from below and reacts sensitively to every change in tension.
The release tool uses its weight to bring depth, calm your nervous system, and release layers of tension.
And the pads send small, targeted movement impulses that activate your tissue and bring you back into feeling.
What looks like "nothing" on the outside is actually the art of deep regeneration.
A quiet effect —through placement, gravity, and presence.
Like a treatment you can give yourself.
To get started , here is the "Get rid of back pain in 5 days"exercise –
a simple program on how to specifically relieve, align, and reorganize your system.
For moments when you feel: Now I can hold myself.
Just lie down, breathe, feel.
And free yourself layer by layer— from what has become too much.
Basic program: Get rid of back pain in 5 days
Whether after exercise, long car journeys, or due to old tensions— back pain has many faces.
In this video, you will learn how this basic program helps you release protective tension, build deep trust in your body, and gradually return to pain-free, free movement.
Each session lasts around 45 minutes and gives you space to feel, let go, and realign yourself.
Give your back 5 days of relief. And it will show you how relief really works.
Day 1
Today, you will begin with a gentle journey through your body. Five targeted exercise sequences will help you release initial tension and consciously align yourself. You start with a calm body scan exercise—to arrive, feel, and listen. Then you move on to your shoulders, back extensors, lumbar spine, and thighs. In this exact order, space is created— for relief, new connection, and trust in your body.
Day 2
Today is all about alignment, centering, and the interaction of your deep stabilizing muscles.
Three pictorial exercise sequences will guide you through this day: the knight with his lance strengthens your inner alignment, the alchemist combines movement with transformation, and the archer balances tension and release. 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 burden and release. The knight with his lance straightens you up internally, back extensors and alchemists bring strength and flow together, and the final exercise sequence 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 your shoulders, the alchemist, and your back extensor bring your upper body into a new alignment. A day that lifts you up without demanding too much – and reminds your system how free movement can feel.
Day 5
At the end of your journey, five exercise sequences await you, which will help you gather your thoughts, strengthen yourself, and realign yourself. The gourmet brings enjoyment and awareness to your movements. The archer and the knight with his lance remind you to stand tall from a place of inner calm. With the alchemist, you transform tensions— and the crown invites you to arrive fully at yourself: upright, clear, and connected. A worthy conclusion—for a back that feels like your own again.
