Our Stories Testimonials from PRIMD clients Jacquie, 42 "Mitch's whole-body approach changed everything: it succeeded where traditional medical procedures failed. I've transitioned from chronic postnatal back pain to peak athletic performance, reclaiming a daily life that is entirely pain-free. Read More Valerie, 43 "After seven months of persistent shoulder pain, Mitch’s thoughtful, data-driven approach got me pain-free and stronger in just six weeks. He doesn't believe in one-size-fits-all solutions; instead, he helped me build sustainable health habits that actually fit my busy life as an executive and mother." Read More Steven, 24 "I was dealing with extreme back pain that I felt every single day. I started working with Mitch—and things changed fast. Working with Mitch exceeded my expectations in every way. I finally feel like I have answers, not roadblocks." Read More Shefali, 33 "The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body." Read More Sean, 53 "Mitch is the real deal. If you want to recover, perform, and move better for the long haul, I can’t recommend him enough." Read More Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read More Jenny, 37 "The impact was immediate. I saw a 10% improvement in all my run times almost instantly. In less than 6 months I was able to cut an hour off my personal best. Working with Mitch has been a game-changer." Read More Jesse, 39 "Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner." Read More Eric, 40 "Working with Mitch has been a revealing educational transformation. From the beginning, he advocated for my goals while emphasizing knowledge transfer." Read More Carol, 74 "I've suffered from knee pain for many years. After our first session, my pain was significantly better. PRIMD helped me experience immediate and lasting results. I am once again free to live my life to the fullest. Thanks, Mitch!" Read More Marcia, 59 "I truly can’t say enough good things about Coach Mitch. I 110% recommend him to anyone working with injury or just wanting to excel, get stronger and more fit, and feel comfortable, confident and at ease in one’s body." Read More Gretta, 20 "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view... my shoulder pain and inability to play volleyball changed for the better." Read More Gaby, 31 "My pain was about 7/10 and was significantly impacting my everyday life. Since seeing Mitch and implementing his tips, the pain is completely gone (and I'm so grateful!)." Read More Albin, 27 "I am 27 years old, and for the last 9 years I have had a massive issue with my right shoulder. I have tried physiotherapy, met many experts in the field, done rehab, x-ray scans, general stretching and even considered operation. I have not been able to lift it (or only very limited), and my posture was terrible." Read More David, 33 "My introduction to Mitch was at a particularly low point in my life in terms of health and athleticism. I’ve seen drastic improvements in athletics and life generally since using Mitch's methods. They are simple movements that require discipline." Read More Evan, 32 "For those feeling resigned to a life limited by pain and immobility, believing that “this is how it’s going to be,” I strongly encourage you to talk to Mitch." Read More Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." Read More Erick, 29 "I am very thankful that I worked with Mitch. I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!" Read More Rachel and Craig, 47 "Without exaggeration, working with Mitch has been life-changing for the both of us." Read More Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read More Shalini, 31 "After 5 years of neck and back pain. . .I found Mitch! I have been pain free and am so thankful to him!" Read More Farron, 48 "My range of motion has vastly improved and I am feeling stronger than ever. I would recommend Mitch Rostad to anyone that has had a lingering injury or just wants to gain better nutrition and mobility for everyday activities." Read More Jonah, 36 "He has created a powerful approach that is accessible to anyone and everyone, while also considering each client’s uniqueness." Read More Cameron, 35 "Mitch showed me methods that brought meaningful relief within days. I now believe that I have life-long tools to ensure I stay active. I wholeheartedly recommend working with Mitch." Read More Edison, 52 "When I first came to see Coach Mitch I wasn’t expecting anything out of the ordinary but get a few tips on how to stretch, etc. Little did I know that it would change my life." Read More Marie, 79 "I no longer stay in bed for an hour or so waiting for ibuprofen to kick in. I feel confident that I can go on long walks with my little dog and enjoy the day. Thank you for all you have done to help me." Read More Regina, 47 "I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge." Read More Simon, 52 "Mitch has been more than a coach. His support has been life-changing." Read More Will, 38 "Working with Mitch has been a life changing experience. He gives you everything to succeed and will help make changes maintainable so they are the new normal." Read More

PRIMD is an interdisciplinary health practice that prevents and eliminates chronic pain, improves daily mobility and athletic performance, and optimizes health and longevity. PRIMD Tools to immediately and sustainably improve your life. PRIMD Stories Stories and experiences from PRIMD clients with a wide range of challenges and goals. Read Full Testimonial Mike, 57 "[Mitch] made bold promises that almost sounded too good to be true. But everything we set out to do has happened. Working with him has been one of the best investments I’ve ever made." Read Full Testimonial Rehana, 63 "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. However, my life transformed after meeting Mitch." Read Full Testimonial Orry, 29 "My expectations were blown away, even previously having trained at multiple NCAA D1 universities and Olympic training sites. I give Mitch my highest recommendation." See More Testimonials Meet Amit Elor '24 Olympic Champion Mitch was honored to work with Amit on her journey in becoming a 2024 Olympic Champion and continues to provide support. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. Meet Rhett and Julia Watch how PRIMD helped change Rhett and Julia's life for the better. About PRIMD PRIMD is a multidisciplinary wellness and performance practice dedicated to helping people move better, feel stronger, and live more actively. We draw on proven strategies from functional movement, sports science, and underutilized approaches from across disciplines to support natural, lasting improvements in daily life, athletic performance, and physical resilience. Many of our clients report noticeable improvements in how they feel and move within just a few sessions — sometimes even after the first visit. PRIMD does not provide medical services and is not a substitute for licensed medical care. Our work is focused on physical wellness, functional movement, and performance support. Learn More Ready to Get PRI MD ? Contact Us

FAQ Shipping and Returns When will my order ship? Order are shipped within 2 business days. Standard shipping takes 3 to 5 days* Please note while it is our goal to deliver your order in a timely manner, unexpected delays that are out of our control may occur. We cannot guarantee that shipments handled by third parties will always be on time. *If you live in Alaska or Hawaii, it may take up to 7 days to receive your order. How much is shipping? Shipping is free. Do you ship internationally? We do not ship internationally at this time. We only ship within the United States. Return Policy We accept returns within 30 days of you receiving your order. Items must be unused and be returned with all items it came with. Damaged or used items cannot be refunded. How do I make a return? We accept returns within 30 days of you receiving your order. Items must be unused and be returned with all items it came with. Damaged or used items cannot be refunded. Email us at customerservice@getprimd.com with your order number and reason for return. We will email you a return label within 2-3 business days. Returns must be posted within 7 business days of receiving the return label. When will I get my refund? Refunds will return to the method of payment within 3-5 business days of us receiving the return. Payment What payments do you accept? We accept Visa Debit, Visa Credit, Mastercard, American Express, China Union Pay, JCB, Diners, Cartes Bancaires, Discover, Electron and Maestro. Orders Can I change my order? No, orders cannot be changed once they are made. You can cancel your order within 3 hours by contacting customerservice@getprimd.com Can I cancel my order? You can cancel your order within 3 hours of making it. Please contact us at customerservice@getprimd.com with your order number. If we are able to cancel your order, we will reply with a confirmation that your order has been canceled and you will be fully refunded. My order is missing or lost. If your order is missing or lost, please contact us at customerservice@getprimd.com with your order number and tracking number within 30 days of the delivery date. How can I find my tracking number? Once we send your order, you will receive an email with a tracking number. It is a 20 digit number located below the list of items you ordered. My order arrived damaged. What do I do? Send us an email at customerservice@getprimd.com with a photo of the damage and your order number within 7 days of receiving your package. Something I ordered broke. We are sorry to hear that a PRIMD item broke. Please email us at customerseervice@getprimd.com with a photo and your order number. If your item broke within 90 days, we will send you a new item at no additional cost. If the broken item is outside of our 90 days warranty, we are unable to provide a replacement.

Mitch Rostad has a deep and diverse background in human performance, healthspan, and comprehensive wellness. He has coached a wide range of individuals—from Olympic athletes and world champions to dance artists and those navigating complex health challenges. Ready to Get PRIMD? Tools to immediately and sustainably improve your life. Contact Mitch Rostad

Regina, 47 "I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge." "I first met Mitch when I was a member at a crossfit gym in Richmond in 2019. I had limited shoulder mobility and a painful burning sensation that felt like a hot poker going through my nipple into my spine. I had been to several doctors and had all kinds of diagnostics done with no relief to the pain or any idea as to what was causing it. Doctors had told me to take ibuprofen and "hopefully it will go away". I was depressed and in pain 24/7 and had been that way for months. Within one week of working with Mitch the pain was gone!!! I was in awe of his patience, compassion and knowledge. We have lost contact a few times when I've worked with other trainers but I know I can always reach out to him when I am in pain and I know he will find a way to help me. As a woman, it is hard at times to work with a male trainer. I've never felt that way with Mitch. He is respectful, understanding and kind at all times. He is so generous with his time. I am a Veterinary Technician, my job is very physical and I tend to get injured. He will always adapt my workouts with whatever I have going on physically or mentally. He teaches you how to help yourself. Mitch will make sure he explains what is going on in your body and where the pain is originating from. He has helped me with nutrition, sleep, hydration and mobility. The suggestions for supplements are always great and he will send me links to the exact item he is suggesting. He is very realistic and understands that I have limited time during the day to do what I need. He helps me prioritize what I need to concentrate on. I love his energy!! When training, he helps me believe in myself! I have never felt this strong in my life and I truly believe it is all he has taught me. I have deadlifted 405 lbs for the first time in my life. I now carry a massage gun with me at all times in my car and at work. I have helped my coworkers with their pain with what Mitch has taught me. Mitch is the best!! I recommend Mitch to all my friends even if they just need to find relief for pain and get back to enjoying life. "

Mitch Rostad Pain, Performance, and Healthspan Specialist Mitch has guided hundreds of individuals—from Olympic and world champion athletes to people navigating complex wellness challenges and lifestyle changes. With a background that includes graduating from Emory University School of Medicine, Mitch draws on a rigorous scientific education to offer coaching that is both broad in scope and highly tailored in practice. Mitch’s approach is grounded in three key principles: • Agency over dependency – empowering clients to take ownership of their health, rather than fostering reliance, in contrast to much of modern healthcare and traditional coaching. • Simplicity over complexity – designing effective, sustainable strategies that support performance, vitality, and balance across multiple domains. • Principle-based clarity – rejecting the “complicate to profit” mindset in favor of fundamental, evidence-informed guidance. His work focuses on foundational lifestyle pillars, including hydration, nutrition, sleep, mental and emotional resilience, mobility, cardiovascular conditioning, strength, and movement quality . Mitch also supports clients interested in healthspan-focused coaching—helping them build long-term energy, capability, and vitality through personalized wellness strategies. These may include collaborations with healthcare professionals, integration of personal biometrics (like lab testing), and thoughtful approaches to fasting, recovery, and habit design. While Mitch does not provide medical care or diagnosis, he frequently partners with clients’ healthcare teams to help align strategies and support long-term goals. Mitch is on the board of members at Chroma Diverse, a non-profit organization that helps dance companies honor and preserve their ephemeral art. Mitch is working with Chroma Diverse to elevate their mission and improve the health and resiliency of underserved communities and dancers to improve their profession and life's path. Contact Us Mitch is the Chief Health Officer of the MAT Association (Mentorship, Access, Training), whose mission is to bridge the gap between athletic excellence and academic achievement in combat sports. As a founder of MAT, Mitch’s works to remove barriers for athletes and help them reach their full potential.

Shalini, 31 "After 5 years of neck and back pain. . .I found Mitch! I have been pain free and am so thankful to him!" "After 5 years of neck and back pain which limited my ability to sit or stand for long periods, and after seeing several chiropractors, physios, and massage therapists, I found Mitch! He helped me understand where my pain was coming from and how to resolve it myself by mobilizing areas of tension. I have been pain free and am so thankful to him!"

I'm a paragraph. I'm connected to your collection through a dataset. Click Preview to see my content. To update me, go to the Data Manager. Eric, 40 "Working with Mitch has been a revealing educational transformation. From the beginning, he advocated for my goals while emphasizing knowledge transfer." "My goals when I met Mitch were to sleep through the night without pain, regain physical strength and supporting muscle structure, return to the sport I love (Brazilian Jiu Jitsu), and have physical longevity both on and off the training mats. For about 5 years, my nights were staggered with tossing and turning, bad sleep, and neck and shoulder discomfort. The last 2 years were especially severe—I felt like I reached a breaking point where years of accumulated tension and physical stress were taking a serious toll on my body. I found myself in the worst shape of my life—weak and in pain. After decades of professional sports, physical strain, and injuries that I believed had healed, I was still dealing with the lingering effects of damage that had built up over time. I came into this process with several mechanical issues that had been previously identified by medical professionals—among them a torn rotator cuff, a protruding AC joint, labral tears in two locations, blunted vertebral processes on C6 and C7, and a painful subscapularis strain that had been recurring for 22 years. Part of the pain with these kinds of injuries is the frustration of not finding a trustworthy solution. Before Mitch, I had spent time and money on: • 2x MRI Arthrograms, with surgical recommendations ranging from connective tissue anchoring to clavicle resection—none of which felt right or guaranteed meaningful improvement. The providers didn’t seem to understand the needs of athletes, and some suggested I might never return to sport. • Cortisone injections (which I later regretted). • Ice machines, internet programs, and generic rehab protocols. • A wide variety of therapies including acupuncture, cupping, massage, scraping, TENS, and corrective exercise programs. • Rotational joint work (CARS), isometrics, and even stem cell injections (possibly from a scam operation). • A well-meaning holistic practitioner who used muscle testing, emotional release, and proprietary supplements. Working with Mitch has been a revealing educational transformation. From the beginning, he advocated for my goals while emphasizing knowledge transfer. It wasn’t just about getting results—it was about understanding how to create and maintain them. Through this process, we explored mobility limitations specific to my body and movement patterns. In many previous approaches, well-intentioned strategies were actually exacerbating my issues because they didn’t account for those personal restrictions. After decades in sport, I finally gained through Mitch a foundational understanding of what true physical integration means. Sleep, hydration, nutrition, tension, and mobility—all of these were contributors to the problems I was experiencing. The learning was gradual and simple to implement. Once I committed to the new methodology, I began to sleep through the night, pain reduced significantly, and strength and mobility began to return. Within a few months, I was feeling so good I added a new goal: get as shredded as possible for my 40th birthday. Just 6.5 months after starting, I hit that goal, avoided surgery, and kept improving. Today, when anything comes up, I have the tools to assess and address it myself with confidence. I could not have imagined this level of improvement prior to meeting Mitch, and I’m incredibly grateful that my friends referred me. Over the past year, Mitch hasn’t just become a coach—he’s become a trusted friend and one of the best investments I’ve ever made in my long-term health and quality of life. I cannot recommend him highly enough."

Rachel and Craig, 47 "Without exaggeration, working with Mitch has been life-changing for the both of us." "Working with Mitch has been life changing for me and my wife, Rachel. For the past 10 years, Rachel has suffered from increasing lower back pain, and in the last 5 years, it has become a constant, debilitating condition. It would take her 5-10 minutes to get out of bed in the morning and it was continuing to worsen over time. Her general physician attributed her condition to arthritis and her age and she was assigned a few physical therapy sessions, which provided her with some basic stretches and mobility exercises. They did nothing to relieve her lower back pain. I was having problems of my own with my shoulders, which I believed had deteriorated through 10 years of Jiu Jitsu training. My shoulder mobility was worsening at an alarming rate, and I feared that my days of training would be coming to an end in order to preserve what mobility remained. I had recently stopped playing catch with my kids because throwing a football over 20 feet was painful and felt like it made my shoulder worse. However, my shoulder problems seemed minuscule compared to my wife’s situation. In passing, I had spoken to a number of training partners at the Jiu Jitsu academy that I train at, who told me about the work they had been doing with Mitch Rostad, and more importantly, the amazing results they had experienced, and they recommended that I check it out. I put it off for months because of our financial obligations at the time, and I was reluctant to believe that anyone could really help our age-related conditions. But after seeing the difficulty my wife had one morning getting out of bed, I realized that we had to explore every option available to make her situation easier. So we arranged a phone meeting with Mitch. Our first conversation was comfortable and easy. But we were still very reluctant to believe his assertion that our problems could be significantly improved during the course of one session, especially after having such poor results with healthcare over the years. We set up our first meeting with Mitch and to our amazement we did in fact see immediate results! Mitch took us through several points of soft tissue work, and provided detailed explanations about the causes of our discomfort and a comprehensive approach to improving our mobility, quality of life, and overall health. Rachel felt much better within minutes, and rolled out of bed the next morning with ease. It was truly amazing. Mitch can provide clients with a thorough understanding of what causes tightness, tension, injury, and discomfort. He strives to give us tools for self-diagnosis and dealing with problems as they arise with mobility or overall health. This is what is covered throughout the 8 week program – establishing a picture of one’s overall health and mobility issues, plus a customizable program to fit the individual’s lifestyle, goals, limitations and schedule. Mitch has given us detailed guidance about health and nutrition plus affordable recommendations for supplements, meals and exercise equipment. This stuff works. It does take some commitment and learning, but Mitch is dedicated to finding solutions that suit each individual. I would like to share more about Mitch; he was 100% committed to the improvement of our lives and physical limitations. He was available around the clock for our questions or injuries. He was genuinely concerned about relieving us of our longtime suffering, and I see him helping others at my Jiu Jitsu academy, people who are just in need of health coaching and pain relief. He was patient with our failure to complete some assignments, and instead of reprimanding us, he would seek a better solution to address our schedule or situation moving forward. He is flexible and inquisitive and committed to expanding his knowledge for improving the mind and body. He’s passionate about this stuff for sure, and I believe that is what makes him so good at what he does. I train regularly at the gym that he works out of, and I see him pushing himself everyday in order to practice what he preaches and further his mission and craft. The 8 week program does require a commitment of time and money, but it is unequivocally worth every cent, and I wish I could convey to people how much better their health, fitness and quality of life could be improved by making that investment. Without exaggeration, working with Mitch has been life-changing for the both of us. My wife’s lower back pain has been dialed back by a decade, and with consistent work, she is able to manage discomfort as it arises. Our middle-aged bodies require consistent maintenance, and Mitch has provided us with a customized program to protect our bodies against further deterioration. He has given us fundamental principles to apply to exercise and movement, and he has taught us soft tissue techniques that we in turn have passed on to our 2 daughters. Our older daughter was able set a personal best in power lifting the same day that she incorporated the soft-tissue work. Our younger daughter has been able to significantly relieve tension and inflexibility in her shoulders, which has accumulated through years of hard Jiu Jitsu training. As for myself, it turns out that my shoulders aren’t actually worn out, they just require consistent maintenance in order to pursue ongoing Jiu Jitsu training. I’ve been able to double my training hours, and I feel much better on my rest days, and I feel confident about challenging physical activities that arise, and that peace of mind is priceless."

I'm a paragraph. I'm connected to your collection through a dataset. Click Preview to see my content. To update me, go to the Data Manager. Carol, 74 "I've suffered from knee pain for many years. After our first session, my pain was significantly better. PRIMD helped me experience immediate and lasting results. I am once again free to live my life to the fullest. Thanks, Mitch!" "I've suffered from knee pain for many years. I started to work with Mitch after a cortisone shot I had to manage the pain began to wear off rapidly. It was so bad, I could hardly walk. I also had hip and ankle issues, and was sure that my future was going to include worsening pain, repeated cortisone injections, and ultimately knee surgery suggested by my physician. I wanted to be able to do the activities I loved again, like playing with my granddaughter Hazel, walking with friends, traveling, and being active. When I first met Mitch, he listened attentively to my concerns and my goals of living a pain free and functional life. He simply explained what was going on with my knees, hips, and ankles. After our first session, my pain was significantly better, and I was even able to play with Hazel and sit on the ground! The PRIMD program consists of a clear plan that I can stick to. It's so easy, it's become a habit! I appreciate how the plan has allowed me to do more challenging movements gradually. I really liked how Mitch's plan also covers other areas of my health, including nutrition, hydration, and sleep. Small steps in all of these areas have had a major impact on my health! I now feel like I own my own health and how I can improve it. I can carry my 10lb dog up and down the stairs, walk with my friends, go on trips, play cello, and play with Hazel. I am also thinking of picking up a new sport (pickleball) and looking for opportunities to dance in heels! I would highly recommend working with Mitch. He is knowledgeable, professional, and friendly. His program is easy to understand, set at a comfortable pace, and helped me experience immediate and lasting results. I am once again free to live my life to the fullest. I no longer need knee surgery. I would recommend PRIMD to anyone, with any condition, at any age. Thanks, Mitch!"

Erick, 29 "I am very thankful that I worked with Mitch. I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!" "I first started working with Mitch at Ralph Gracie Berkeley Jiu Jitsu several weeks after I separated my AC joint on the mat. Mitch coached me through stabilizing exercises and soft tissue work to loosen tightness as my injury healed. All of the exercises built on one another, and were grounded in improving strength, stability, flexibility, and explosiveness within fundamental life and athletic movements. In addition, Mitch provided dietary and sports nutrition recommendations that enabled me to improve my diet and ensure effective nutrient and protein intake for my activity level. I am very thankful that I worked with Mitch, and would recommend him for injury recovery, general sports fitness, and/or weigh training coaching. Following my time with Mitch I have a stronger base than I had before, a more well-rounded workout and fitness routine, and a healthy shoulder. Thank you Mitch!"

Video Content Follow along at home with these PRIMD videos. Foundational Soft Tissue Work Introduction This introductory routine covers soft tissue in the shoulders, hip, and back. Mitch Rostad will walk you through each exercise, explaining it's benefits. See More Foundational Soft Tissue Work Guided This guided routine covers soft tissue in the shoulders, hip, and back. Follow Mitch Rostad verbal queues and our PRIMD anatomical reference during each exercise. See More