The exercise book consists of three parts. The three parts are as follows:
- 12 Inspirations to exercise
- 12 Metaphors to understand musculoskeletal pain and how to address it.
- Details on how to perform all three forms of exercises included in the programme; The OTAGO exercise programme for balance and leg strengthening, motor control exercises for the lower back pain and the Isometric and strengthening exercises for the neck and shoulder pain.