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!"

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!"

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.

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."

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 better body awareness and recognizing patterns or issues 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 treatment 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."

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.

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 to 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."

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.

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.

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 be attacking 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 were 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."

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." "For a client to recover from an injury or to set personal physical growth, the health coach must care about the recovery and goals that can be set and achieved. Mitch Rostad is able to make connections with his clients and takes the time to understand and listen to any concerns. Mitch Rostad is someone that feels the client injuries and truly wants them to recover and get back to the activities they enjoy. Mitch Rostad also empowers the client with the knowledge to continue a path of health and strength even after the treatment is completed. Mitch Rostad was able to help me recover from any lingering knee injury with proper nutrition, soft tissue work, and specific mobility exercises. My range of motion has vastly improved and I am feeling stronger than ever. I had some other back and hip issues that were limiting my overall health and activity level. Part of the personalized strategies he showed me addressed these issues and provided direction to continue the activities I enjoy including jiu jitsu and skateboarding. Mitch Rostad enjoys helping others and you can see this when you work with him. 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."

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