Description 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." "After struggling with a persistent overuse shoulder injury from volleyball, Mitch helped me look at things from a different point of view. Instead of focusing on the uncontrollables, like the injury itself, he taught me how to redirect my energy to focus on reducing pain and irritation. By focusing on the surrounding muscles and learning how to incorporate at least 16 minutes of mobility and smashing per day, my shoulder pain and inability to play volleyball changed for the better. After some consistent mobility work I was able to reduce pain and get back to playing the sport I love at the collegiate level. I remember being impatient at first and not believing that it would really help, but I was willing to try. Not only did my previous injury dissipate to a manageable level, but I was also able to learn how to take care of my whole body better for my athletic lifestyle. Throughout COVID, without my sport and trainers on call, Mitch’s expertise helped me gain confidence in my strength and ability to stay proactive and manage discomfort effectively. I will be doing mobility for the rest of my life :)"

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." "Working with Mitch has been a life changing experience. Mitch has developed a robust methodology that is easily customizable to help his clients reach their goals. The great value in Mitch is that he gives you everything to succeed and will help make changes maintainable so they are the new normal. He sincerely wants to help and has helped me immensely. Mitch doesn’t keep secrets and is happy to share his wealth of knowledge. I was physically a wreck when I started working with Mitch. Keeping a small business going during covid was stressful and led to me really neglecting my health and stress eating. I had put on a lot of weight and was exhausted every day when I got home. Just getting on the ground to play with my daughter was painful. My body did not want to move, if I even had enough energy. In addition I had two major injuries that were plaguing me physically and mentally. I have had multiple injuries to my neck over the past 10 years and no longer felt comfortable practicing brazilian jiu jitsu or anything strenuous. At any point I could get a flair up that could be one night to 6 months of pain or worse. The other injury was a pectoralis major tendon tear that was surgically repaired years after the injury. Although I diligently did all the rehab post surgery it was woefully insufficient. Between Mitch’s mobility methodology and strengthening routines I am no longer afraid to practice a full schedule of BJJ. If I feel a tweak in my neck I simply mobilize and am able to train that day. And I experience few if any training incidents that flair it up at all because of the additional muscle and strength I have added. My neck felt like a ticking time bomb while training BJJ, every eight classes I’d have an issue. In the last 8 months I have had 1 flair up from sleeping in a weird position, which was resolved that day by mobilizing and I was able to train BJJ. I am for the first time in 10 years able to train BJJ without feeling like I am one move away from significant lingering discomfort, a glass cannon. The added strength and mobility has been a nice addition to my jiu jitsu as well. Training with Mitch has made me see how woefully inadequate my rehab post my pectoral repair surgery was. Basically my PT got me moving my arm with near full range of motion and that was it, no strength development. I had no confidence in my ability to develop strength in my pec, especially after 2 years of living with it torn and just having it surgically attached. To my shock (and horror) Mitch told me bench press was going to be a significant part of our routine. We started with reduced range and with 85 lbs. With Mitch’s cautious guidance we pushed well beyond what I thought was physically possible, but also dealt with the emotional baggage of such a severe injury. 3 or 4 months into working with Mitch I did 135 lbs on bench for a rep! I simply didn’t think moving that much weight in bench press was possible for me, and that if I did I would reinjure myself. But through consistent work and a safe schedule of progressive overload, it was achieved very safely and comfortably. That was a huge moment for me. Now I am repping 165 lbs with full range of motion! I grew up surfing and playing water sports. After the pec tear, swimming was very uncomfortable and I no longer felt comfortable enough to swim in the ocean. This new strength has come with the added bonus of my arm no longer feeling like it is going to fall off when swimming. Another ability I thought was gone that I have gotten back since working with Mitch. Looking forward to getting back in salty water soon. Mitch has helped me improve many aspects of life: diet, consistency in working out, enjoyable workouts, sleep improvements, motivation, mobility and range of motion. I am much more optimized than before I was working with him. Your path can be as simple or complex as you want with Mitch, but great results will follow if you do the work. I have no discomfort and plenty of energy to play with my children and can practice BJJ again, for that I am eternally grateful."

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." "Working with Mitch has completely reshaped how I think about health and longevity. I came in after seven months of shoulder pain, feeling discouraged and unsure if anything would actually help. On day one, he showed me how to get real relief, and by week six, my shoulder was pain-free and stronger than before, thanks to his thoughtful assessment, mobility work, and strength progression. What meant the most wasn’t just the physical progress. It was how he coached me through it. Mitch meets you with patience, curiosity, and genuine care. If something doesn’t work, he doesn’t judge or push harder. He adapts, experiments, and partners with you until it clicks. I always felt seen, safe, and supported, never pressured to fit into someone else’s system. He also held me to a high standard even when I didn’t always like it in the moment, and I’m better for it. He blends data-driven coaching with real-life practicality and heart. I’ve worked with other coaches before, but Mitch is the first who has helped me build habits I can truly sustain for life, even as a busy executive and mother, not just follow for a season."

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. 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." "Working with Coach Mitch has been an amazing, impactful and fantastic experience. I injured my wrist in January at work and it just kept getting worse each month. Finally, after 3 months of pain and frustration, I started an 8-week mobility/recovery training program with Coach Mitch. (By that time, I was honestly starting to believe that I would just not ever be able to do a power clean or anything more than a deadlift again. Period.) But within 4 weeks of working with Mitch, not only was my wrist better from all the mobility work we did, but I was also getting stronger, had improved my lifting technique and learned new skills, regained confidence in myself and was thrilled to be hitting PRs practically every week. An unbelievable transformation!! When I PR’d my power clean without wrist pain, I practically cried because it was so beyond what I had thought I could ever do again. (Since then, I also PR’d my deadlift, back squat, front squat, hang power clean, strict, push & bench presses; yep - it’s ridiculous!) In our 8 sessions of focused one-on-one time, I really appreciate that Coach Mitch wasn’t just focused on my injury or symptom of the moment; he addressed the big picture of my health. From the first day, we discussed sleep, hydration and diet, and set realistic goals for those foundations of good health that we gradually increased over time. As someone deeply experienced in mobility and fitness, and an incredible athlete himself, Coach Mitch is able to do what no doctor at my HMO and no regular PT could do: connect all the dots between wellness, physiology and one’s personal strength and fitness goals. From Mitch, I learned about my body’s musculature and all the ways in which tightness or an injury in one part of the body can manifest in limitations in another part of the body. I also really “got” why sleep, hydration, diet (protein!) and mobilization are essential to meeting my strength & fitness goals. Throughout our 8 weeks, Coach Mitch provided me with concrete and very do-able ways to mobilize and do the soft tissue work that enabled me to address the underlying issues of my injury, while also observing and suggesting subtle changes to my lifting technique that made all the difference. Not only that, but he checked in via text regularly between sessions as well, to see how I was doing, and even after our formal 8-week course was over. I highly doubt that there’s any fitness gym (or HMO!) anywhere, where you will get that kind of expert care and personalized attention. Finally - this is really important - Coach Mitch always ALWAYS brings so much positive energy and enthusiasm to his coaching, and total confidence in what we can do, so every session was also uplifting and FUN, and I found myself rising beyond my own expectations with a big smile on my face. I truly can’t say enough good things about Coach Mitch. I 110% recommend Coach Mitch to anyone working with injury or anyone just wanting to excel, get stronger and more fit, and feel comfortable, confident and at ease in one’s body."

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." "I was first introduced to Mitch at one of the lowest points of my life. I had just been bedridden for a week with insurmountable pain in my lower back, an issue that I had been chronically dealing with for well over five years. I had seen a number of physical therapists over the years to no avail. Nothing was working. The last physical therapist that I had seen told me that “this might just be something you have to deal with for the rest of your life." When I told this to Mitch, he assured me this was not true and with a great deal of skepticism, I agreed to work with him. I had extremely low expectations. I mean, what was this guy going to do that no one else could? In our very first session, Mitch did something that no doctor or physical therapist had done: he showed me a complete breakdown of the human musculoskeletal system and provided me with an in depth understanding of both, how the muscles worked together, and how I could attack the problem. The issue was not my back, but rather, that many of the muscles attached to it were in tension. My skepticism was quickly fading. For the first time, it made sense! The first sessions focused on soft tissue work, utilizing banded exercises, and focusing on mobility. The tension in my back began to fade and through each session, we added more movements, more exercises, and more importantly, more knowledge. Throughout our sessions, Mitch explained not just what we were going to do, but more importantly, why we're doing it. On top of this, we discussed comprehensive health and worked on changing nutritional habits. He made himself available to me for anything related to my health and made me feel like I was his only client. Working with Mitch was one of the best decisions that I have ever made. My life has truly changed. I couldn’t tie my shoes, let alone pick my kids up off the ground and play sports, practice Jujitsu or anything that involved physicality before I started working with Mitch. I couldn’t sit for more than a few minutes without being in excruciating pain before working with Mitch. Now we lift heavy, doing squats, dead-lifts, cable rows, and so many other movements that would have seemed impossible not too long ago. I recently got back from an 11 hour flight and upon getting home I realized two things: my body felt good, and I haven’t had any back pain in over a year now. I’m lifting weights and training Jujitsu 3 to 5 times a week, I can tie my shoes without grimacing, and I can be there for my family in a way that I could not have been just a year ago. For anyone like me, who thinks “My body simply isn’t what it used to be and this is just my future now” I emphatically say, “it is not!" Mitch has turned a skeptic into a believer, and I only kick myself for not working with him sooner."

Foundational Soft Tissue Work Soft tissue work for the shoulders, hips, and back systems Shoulder System: 0:26 - Corner pecs 5:00 - Side neck and upper trap 10:15 - Above inside shoulder blade (levator scapula/supraspinatus) 12:58 - Between shoulder blade and spine (rhomboid minor) 19:51 - Side lat and underneath tip of scapula 22:13 - Outside armpit and corner spot where arm comes into torso and external rotators 24:31 - Back of shoulder (infraspinatus) on top of scapula and underneath shoulder blade 33:36 - Inner armpit (subscapularis) with arm overhead. Use balls or massage gun Hips & Lower Back System: 40:18 - Hip flexors. Inside front hip point and ASIS 45:05 - Lower back (Quadratus lumborum or QL). C enter of box created by spine and lower ribcage 50:04 - Side glute below hip bone, above your bump going up the side of the leg (greater trochanter). Place the ball below your hip bone, above side point, and slightly back 54:39 - Glute max and internal rotators. Between your greater trochanter and tail bone (sacrum ). Try to perform while internally rotating leg that's on the same side as the ball with leg on the wall or floor This is just a small piece of what PRIMD offers. Contact us if you would like to know more.

Foundational Soft Tissue Work Introductory walkthrough of soft tissue work for the shoulders, hips, and back systems Shoulder System: 0:26 - Corner pecs 5:00 - Side neck and upper trap 10:15 - Above inside shoulder blade (levator scapula/supraspinatus) 12:58 - Between shoulder blade and spine (rhomboid minor) 19:51 - Side lat and underneath tip of scapula 22:13 - Outside armpit and corner spot where arm comes into torso and external rotators 24:31 - Back of shoulder (infraspinatus) on top of scapula and underneath shoulder blade 33:36 - Inner armpit (subscapularis) with arm overhead. Use balls or massage gun Hips & Lower Back System: 40:18 - Hip flexors. Inside front hip point and ASIS 45:05 - Lower back (Quadratus lumborum or QL). C enter of box created by spine and lower ribcage 50:04 - Side glute below hip bone, above your bump going up the side of the leg (greater trochanter). Place the ball below your hip bone, above side point, and slightly back 54:39 - Glute max and internal rotators. Between your greater trochanter and tail bone (sacrum ). Try to perform while internally rotating leg that's on the same side as the ball with leg on the wall or floor This is just a small piece of what PRIMD offers. Contact us if you would like to know 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." "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. I’ve lost 20 lbs of unhealthy weight, have a sustainable workout and bodywork routine, and have some everyday tools related to diet and sleep that have had great effect. Cannot recommend Mitch enough and am very grateful for having him in my life."

To sign up or for more information, contact us at inquiries@primd.com First Name Last Name Email Message Phone Submit PRIMD will get back to you within two business days. Check your spam filter for an email from "getprimd.com" Contact For any questions or to inquire about signing up, please use this contact form or email us at: inquiries@getprimd.com We normally respond within one business day. Check your spam folder if you do not see a reply.

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

About PRIMD and the services Dr. Mitch Rostad MD. provides. What is PRI MD ? and optimizes health and longevity improves athletic performance improves daily mobility eliminates and prevents chronic pain PRIMD is an interdisciplinary health practice that... About PRIMD The name PRIMD combines the words prime and the initials M.D., reflecting founder Mitch Rostad’s background in medical education and his mission to help individuals perform and feel at their prime . PRIMD is a performance and wellness practice that blends insights from movement science, behavior change, and underutilized strategies across disciplines to help people improve how they move, feel, and function. Our goal is to offer natural, effective solutions that fit real life—without defaulting to invasive or unsustainable approaches. Many clients experience meaningful progress early in the process—often faster than they expected based on past experiences. Some come to optimize their performance or healthspan. Others arrive after feeling stuck with persistent challenges like limited mobility, chronic discomfort, or fatigue—seeking a different kind of support. While PRIMD does not provide medical services, our work is designed to complement traditional healthcare , and we regularly collaborate with clients’ existing medical providers to ensure alignment and continuity. Anyone can get PRIMD Mitch Rostad works with clients of all ages, abilities, and challenges. Contact us to learn more about how PRIMD can help you. Contact Us Expected Outcomes Agency centered, avoid dependency Across 8 coaching sessions, PRIMD is designed to avoid creating dependence on future services. Seamless integration, sustainable for life The skills learned can be practiced for life. They take up minimal time each week but can transform an individual’s mental and physical performance in daily activity. Go beyond the limits of conventional advice Many clients come to PRIMD after feeling stuck — sometimes after being told their options are limited or that improvement isn’t likely. Through a performance-focused, whole-person approach, they often report significant improvements in how they feel, move, and function — often within just a few sessions. While PRIMD does not replace medical care, it can offer a complementary pathway that helps people reconnect with their physical potential, regain confidence, and move forward with greater clarity. Read client stories that exemplify this outcome; Carol , Albin , Julia , Evan , and Rhett . Go beyond your perceived baseline Many clients discover breakthroughs they didn’t think were possible. High-level athletes who once felt stuck experience renewed gains. Busy professionals often find more clarity and energy in their day. And individuals managing multiple health concerns sometimes report broader improvements that align with their medical care and support their overall vitality goals. Read client stories that exemplify this outcome; Orry , Rehana , Eric , Jonah , and Will . See additional testimonials for the possible outcomes you could experience Foundational Health and Program layout We deliver our program over 8 sessions and clients typically experience significant results within the first session. We will train the client’s body while giving the client a toolkit of skills, habits, and life hacks in four foundational areas that determines a person’s wellbeing: • Mobility • Cardiovascular strength and movement • Sleep and stress management • Hydration and nutrition Personalized Beyond the Foundation In addition to the core areas, Mitch works with clients on personalized topics based on their lifestyle goals — such as performance-focused nutrition strategies, energy optimization, and appearance-related concerns. He also collaborates with clients’ physicians, nutritionists, and other licensed professionals when appropriate, to ensure alignment and support a truly integrated wellness approach. Many clients who complete the 8 sessions also choose to remain long-term PRIMD clients in order to benefit from ongoing health coaching by Mitch.

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." "The summer is coming to an end (somewhat) and I wanted to let you know how happy I am that I had the good fortune to have a son, Stephen Murphy, who, after listening to me complain about my Sciatica back and leg pain along with a sore neck, referred me to you. I was experiencing a lot of pain during the night and almost all day. This is something that started about 6 months before I was introduced to you. I was concerned because I had several trips planned during the summer and I was really worried about how I would be able to get around. One of the trips was to New York City with my 13 year old granddaughter. This was a Road Scholar trip and I needed to keep up with the energetic group. NYC was about 95 degrees everyday (for 9 days) and the group walked up to 5 miles per day. I lost count of how many steps I climbed to enter the metro stations. You and I had some Zoom sessions to get me started – that worked out very well and then we met in person several times while I was in the Bay Area and then back to Zoom. It all worked out wonderfully. I would say that the leg and neck pain during the night has completely gone away. I try to do my exercises each day and I use the message gun you recommended (Bob and Brads). All of this has really helped me to get my pain manageable. I am very aware of how much protein I consume each day. I am trying to consume about 8g a day. Since my NYC trip, I have completed a trip with 3 girlfriends. We hiked around the State of Maine and Boston area for 10 days. These women were very impressed with my story about my back issues, as some have experienced the same thing. I brought my message gun with me and two of them borrowed it daily. 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. I want to thank you, first of all, for your wonderful attitude and patience. I liked the one on one training. The homework you have assigned to me is manageable. I sure don’t feel 79 years old, but I am! I want to always have the ability to get around and continue to take trips with my husband and family. Thank you for all you have done to help me – I would certainly recommend you to anyone who needs your special kind of help. Have a wonderful rest of the summer."