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.

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."

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." "My name is Evan Rose, a 32-year-old software engineer who, before discovering PRIMD, struggled with early onset degenerative disk disease in my cervical spine, a condition exacerbated by over a decade spent hunched over a computer screen. Before meeting Mitch, my daily life was significantly impacted by my condition. Simple activities, such removing a shirt, were challenging due to pain, and finding a comfortable position to sleep was a nightly struggle. Despite exploring various treatments like physical therapy, stretching, dry needling, and massage, relief was temporary. My condition deteriorated to the point where I relied on 400-800 MG of NSAIDs daily and even resorted to prednisone injections into my cervical spine's facet joints. During this particularly difficult period in my life, Mitch provided the guidance and support I urgently needed. His comprehensive approach, focusing on soft tissue release, strength training, and supplementation, was a radical departure from my other experiences that offered temporary relief without addressing the underlying issue. Mitch focused on the root causes rather than mere pain management. Remarkably, within a month of following my new regimen, I noticed significant improvements, and after a few months, I was 90% on the way to recovery, with a tangible path to full health. The transformation under Mitch’s coaching has been profound. I've been able to avoid surgery, regain mobility, and enjoy a pain-free existence, outcomes that once seemed unattainable. 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. His expertise, empathy, and innovative approach have been instrumental in restoring my quality of life, offering a new perspective on what is possible with the right care."

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." "My name is Orry Elor. I am a 29-year-old male with a M.S. in Stem Cell Biology and currently a Ph.D. candidate at the University of California, San Francisco in the Pharmaceutical Sciences and Pharmacogenomics program. My focus includes developing genomic technologies to solve current challenges in stem cell therapeutics for regenerative medicine in the McManus Lab. Prior to my journey into science and technology, I was an archetypical 285 lbs. ‘overweight gym bro’ with a layperson’s understanding of human performance optimization. Sheer determination and having an unhealthily obsessive work ethic afforded me athletic scholarship to wrestle at an NCAA D1 institution, the Ohio State University, and Olympic developmental training site, Northern Michigan University. On paper, I seemed “successful,” but my inefficiencies cost me my academics, relationships, and overall health. I struggled to survive every day while blaming myself for my shortcomings. When I switched from competing at the collegiate level to the international stage, the enormous gap in athleticism and skill forced me to reevaluate. I started with basic biology, chemistry, and physiology courses to understand what made me tick. Becoming more knowledgeable gifted me an unexpected surprise, the ability to detect the majority of misinformation in the health and fitness industry. With better information, I improved, lost 65 lbs., and went on to place 4th at the Olympic team trials in 2016 while balancing coursework, research, and a security job. Leading up to the games, I suffered from an accumulation of minor injuries that were not given adequate attention. In turn, I gained excessive mobility restrictions which limited my offensive and defensive capabilities on the mat. If you search online footage of my matches going back for the past 7 years knowing nothing of the sport, you likely will characterize me as being stiff, slow, and immobile. I tried stretching, foam rolling, working with trainers, massages, acupuncture, and physical therapy. I decided to cross train in Judo, weightlifting, and Jiujitsu. None of these added trainings or modalities significantly helped me improve my restrictions due to my poor execution and receiving inadequate treatment or instruction. At the time, it was tremendously frustrating to me that despite putting in countless hours of painful stretching, I did not improve my restrictions and athletic ability. I knew I needed help but hesitated to reach out feeling that very few people would understand my journey and offer substantial change. However, by sheer serendipity, I saw an advertisement for a mobility and technique clinic being run by Multi-degree Jiu-jitsu black-belt Professor Eduardo Fraga and Mitch Rostad. I was intrigued by the concept, the modest price relative to other comparable clinics, and that they had a limited number of spots available. Signs to me showed to me that they were interested more in teaching than merely profiting. In attending the clinic, I paid particular attention to how they demonstrated, communicated, and showed technique. They explained and showed how optimal and efficient movement can improve my force output, leverage current and future techniques, and most crucially, make training on the mat more enjoyable and fun. I was inspired by the possibilities of improving and thought that mending my old injuries and restrictions may give me a final chance at making an Olympic team in 2024. Thus, I reached out and contacted Mitch and inquired about training. From our initial phone call, Mitch stressed that his primary goal was to teach fundamental principles to empower his clients to be independent. My gut feeling from observing at the clinic and listening over the phone is that Mitch’s focus did not end at getting people out of pain. It ended with super-optimizing all aspects of physical health. I decided to take a leap of faith, put my trust into Mitch, and believe that I can have a hopeful future shot at making an Olympic team. Since working with Mitch over the past six months, I’ve been given simple and intuitive systematic approaches to address my pain, restrictions, and mobility. This included receiving assessment on nutrition, sleep, strength training, and hydration. Importantly, I’ve been given modalities that can immediately address major restrictions and issues within 5 minutes in addition to how to improve them in the long run. Mitch has shown me personalized approaches to fit what I need given my changing lifestyle as a student and researcher. Overall, my expectations were blown away, and I state so under the context of previously training at multiple NCAA D1 universities, Olympic Regional Training Sites, the Olympic Training Center in Colorado Springs, Westside Barbell in Columbus, and overseas Olympic villages. I am tremendously excited for my future. Regardless of my previous or future athletic achievements, I'm now pain free. Further, the same basic principles taught to me have been shared with my family and are now also working for them. Therefore, I would like to finish by giving Mitch Rostad my highest recommendation for any athlete or professional seeking to optimize their performance and get out of pain."

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. "I’ve been an athlete my entire life, competing at a high level as a Division 1 swimmer and continuing to stay committed to fitness well after college. However, after having children, I developed persistent back pain that I couldn’t resolve despite working with physical therapists, chiropractors, and doctors. The only solutions I was offered were medical procedures. Everything changed when I found Mitch. After just one phone conversation, it was clear his approach to rehab was different—focused on long-term health rather than quick fixes. He takes a whole-body approach and explains the purpose behind every movement, helping build strength in a way that truly supports recovery and performance. Early on, I began noticing meaningful improvements—sitting longer without pain, standing and bending more comfortably. Over time, I was able to reintroduce exercises I hadn’t done since my competitive swimming days. Today, I’m in some of the best athletic shape of my life. I can work out pain-free and live my daily life without limitations. Mitch’s approach not only helped me recover, but made me stronger than I was before."

Shefali, 33 "The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body." "I worked with Mitch in my third trimester of pregnancy. Mitch shared exercises and stretches I could do to strengthen my body before giving birth. The exercises Mitch shares are simple and realistically easy to incorporate into a busy routine. He deeply, deeply understands the human body, and whenever I've had tension, tightness, pain, or imbalance, he's zeroed in on exactly what's causing it and has taught me about targeted approaches that release the pain and build my body's strength to address the underlying cause. For example, I used to have lower back pain when running. Mitch showed me how to use a lacrosse ball to release tightness, and I haven't had a single instance of that pain again in five years. I recommend him very strongly."