November 2025 Mobility Matters
Prize:
Winning Firehouse:
Roster:
Flyer:
Mobility Matters - A 30-day mobility challenge to improve flexibility, strength, and balance. Under the direction of Joe Cavallaro (BFD Physical Therapist), unlock your body’s full potential through daily mobility drills.
Challenge Dates:
Nov 1st - Nov 30th
The Goal:
Good - complete 12 days of mobility drills (3 per week)
Better - complete 16 days of mobility drills (4 per week)
Excellent - complete 20 days of mobility drills (5 per week)
Outstanding - complete 30 days of mobility drills (no days off)
How to participate:
1. Choose an area of flexibility/mobility you wish to improve. This will be your 3x a week area of focus and your priority. We have suggested a Mon/Wed/Fri split.
Neck
Shoulder
Thoracic Spine
Lower Back
Hip
Knee
Ankle
2. Choose a second and third area of focus. These will fall into a Sun/Thurs and Tues/Sat split.
3. Select the individual DRILLS that will make up your training plan or choose one of the Playlists that Joe has created to address common concerns he has noticed among BFD personnel.
Playlist
Parameters
Flexibility drills are traditionally completed by sustaining the stretch from 10-30 seconds. It is generally sufficient to hold a stretch for 20-30 seconds. For maximum benefit try to accumulate 30-60 seconds of a particular stretch (3 x 20 seconds, 2 x 30 seconds, 6x10 seconds, etc). Mobility drills can also be active, meaning you move in and out of the stretch 5-10 times with a short pause of 1-2 seconds.
4. Participants must track & log their mobility sessions (here). At minimum, it's a yes or no. We recommend that you journal your findings as you progress. Progress can be self-evaluated by improvements in flexibility, range of motion, and daily comfort.
Insights:
Completed logs should be forwarded to healthandladders@boston.gov by December 3rd.