Sword Move: Stay strong, stay moving, and avoid pain - from home

You deserve to feel strong, capable, and pain-free in your body. Every day.

Maybe your back tightens up after long hours at your desk. Maybe your knees feel stiff when you’re chasing after the kids. Or maybe you’ve just fallen out of your movement routine, and you’re not sure how to restart safely.

Sword Move was built for that moment.

It’s a whole-body movement program created by Doctors of Physical Therapy to help you build strength, improve mobility, and prevent pain. You’ll get personalized plans, wearable tracking, and simple guidance you can follow from home. It fits around your schedule, adapts to your goals, and is offered as a health benefit by many employers and insurance plans.

No gym. No referrals. No stress. Just a better way to move.

What is Sword Move?

Sword Move helps you move more, feel better, and stay ahead of pain and injury, before they interfere with your life. It combines personalized movement plans with wearable motion tracking, real-time feedback, and expert-designed weekly updates.

It’s not just for recovery. It’s for everyday movement health.

You’ll be matched with a Physical Health Specialist who gets to know your goals, lifestyle, and movement history. Based on that, you’ll follow a weekly plan with short, guided sessions and daily step targets, all delivered through the Sword app.

Whether you’re trying to reduce soreness, improve flexibility, build strength, or prevent future injuries, Sword Move meets you where you are and helps you move forward.

There’s no gym. No guesswork. No waiting. Just expert-backed movement that meets you where you are and gets results.

How can Move help you?

Sword Move is built to support you in everyday life. Whether you’re getting back into a routine, dealing with soreness, or just want to move more and feel better, Move is there for you.

You don’t need to be injured to start. Sword Move helps you build strength, improve mobility, and stay ahead of future pain.

It can help you:

• Build strength and stability in your core, hips, and back
• Improve flexibility and mobility
• Ease everyday soreness and stiffness
• Reduce the risk of future injuries
• Stay active even if you sit most of the day
• Rebuild confidence after a strain or setback
• Create a movement routine that fits your life

How does Move work?

Wearable technology gives real-time tracking: Every Move member who needs one receives a complimentary wearable to track activity, heart rate, and step goals. Getting started is easy and there is no setup or charging required. Members can also connect their own Apple Watch, Fitbit, or Android device via Google’s Wear OS. All data is shared in real time with their Physical Health Specialist to personalize care and keep progress on track.

Personalized support from clinical experts: Each member is paired with a Physical Health Specialist who provides weekly updates, tailoring the plan to match the member’s progress. Even better, the digital delivery model means members can complete their exercises at any time and place to suit their lifestyle. This accessibility leads to significant increases in engagement and adherence.

Tailored movement plans that fit real life: Plans include targeted exercises and step goals customized to each member’s lifestyle, job, and progress. No travel is required, so members can perform their exercises at a time and place that suits their schedule. Quick check-ins ensure the plan evolves as they do—making habit-building and muscle retention easier.

Still have questions? We’ve got answers.

Move FAQs: before you get started

Who is Move for?

Anyone looking to stay active, prevent injury, or recover from minor pain or stiffness. It’s especially helpful if you spend a lot of time sitting or haven’t been moving as much lately.

How much does it cost?

It’s completely free if your employer or health plan covers Sword Health. No copays, no referrals.

What equipment do I need?

Just a smartphone or tablet, a bit of floor space, and the sensors we send you.

Is it private?

Yes. Your sessions are confidential, and your employer never sees your health information.