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."

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." "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. I could not do any exercise that consisted of using my right shoulder – leading me not to exercise as I wanted and, in the end, a poorer quality of life. I met Mitch, and he said I was just tight in the shoulder. I thought it was too easy of an answer to a problem that I have had for many years. That said, Mitch said trust me, give me 30 minutes, and then you will see. After going through a few exercises with Mitch explaining key systems of tension, anatomy, and how it is all connected, I could lift my right shoulder properly for the first time in many many years. To be honest, it was unexpected; I became emotional. But, above all, I finally saw an end to my shoulder issues, which I never thought I would be able to say."

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."

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!)." "My pain was about 7/10 and was significantly impacting my everyday life. As it was in my foot, it prevented me from walking and exercising properly and as much as I normally would without constant pain. I spoke to a physio remotely who said it was likely to do with bones being stiff and not moving as they should be. They advised me to take some ibuprofen and avoid wearing heels. Spoiler: this did not help. Mitch was warm and approachable while clearly very competent. He asked me detailed questions about my pain and lifestyle to deduce what the problem could be, then showed me what I could change to prevent the pain from returning (shorter strides, using more of the middle of my foot). Since seeing Mitch and implementing his tips, the pain is completely gone (and I'm so grateful!).”

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 :)"

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

Simon, 52 "Mitch has been more than a coach. His support has been life-changing." "Strength is more than physical. It’s about showing up for yourself, even when it’s hard. Over the years, I’ve grown stronger in ways I never imagined—hitting personal bests in the gym, staying injury-free, and reclaiming a body that feels capable and alive. But none of it happened alone. I want to give a heartfelt shout-out to Mitch, who's been more than a coach—he's been a guide, a friend, and someone who sees not just where I am but where I could be. He’s helped me unlock my full potential by focusing on strength, mobility, and longevity. Through his work, I’ve learned that healing and growth are possible at any age. I spent years believing that injuries, fatigue, or even age were barriers to feeling truly alive in my body. But Mitch taught me to look deeper—to focus on what’s possible rather than what’s been lost. Whether it was dialing in my training, improving my mobility, or making tweaks for a better healthspan, his support has been life-changing. If you’re feeling stuck, broken, or like you’ve hit a wall, know this: strength can be rebuilt, and hope is never lost. Sometimes, all it takes is the right person in your corner. Thank you, Mitch, for helping me show up for myself—stronger, healthier, and more resilient than ever."

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." "I’ve always been active, training CrossFit 5-6 days a week, so when I strained my lower back doing a thruster in July, I figured I’d just take it easy and let it heal. But instead of getting better, it got worse. The pain became extreme, and I knew I needed help—fast. Enter Mitch. From the start, his approach was different. He immediately helped me mobilize correctly, fix my movement patterns, and adjust my lifts so I could recover while building back stronger. His communication was clear and efficient, and I always knew exactly what to do next. He laid out a path that wasn’t just about letting this injury heal—it was about moving forward with a better, smarter approach to my body and training. I didn’t expect to get back to full strength so quickly, let alone perform at my previous level. But here I am, surprising myself. I recently competed in the CrossFit Open, thinking I had no chance of keeping up with last year’s numbers, but in the first workout, I landed in the 83rd percentile for my age group—while in the middle of a month-long asthma episode! My body feels about 98%, but the real shock was realizing I had gotten even stronger, and my cardio hadn’t suffered much at all. I can confidently say I’m now training with a better foundation than before my injury. Mitch is the real deal—personable, scientific, professional, and deeply knowledgeable. He teaches the habits and techniques that lead to real, lasting improvement. If you want to recover, perform, and move better for the long haul, I can’t recommend him enough."

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." "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. I had been doing CrossFit for a few years now but during that wonderful journey my left shoulder was hurting, a little at first. I thought it was just soreness, just like the rest of the body, once I started pushing more weight, more PRs. However, the shoulder pain was not caused by an injury, with time it was feeling very painful like an injury with no evidence of an injury. I couldn’t even drive without pain, it was unbearable while doing movements involving the shoulders. The coaches recommended that I scale my workouts–they would always be attentive and caring. I explained this to Coach Mitch and we scheduled a session with him for an hour. He spent the first 15 minutes helping me understand some of the movement-related factors and key muscles involved in the shoulder area. Over the next 45 minutes he had me perform stretching with the resistance band as well as massage ball soft tissue work at different angles covering how to place it and where to place it. RIGHT AWAY I could feel the difference, he was pinpointing the root causes of my pain. Very knowledgeable to say the least. I thought, man, he knows his stuff! Afterwards, he showed me some routines I could follow for the next couple of weeks and miraculously the pain was GONE! Now, I mobilize following his methodology very religiously. It keeps me out of trouble, pain free, and I continue to workout, getting better every day without pain. By the way, the mobilizations are not just for the shoulder but also the legs, arms, back, etc. I do them all. I would say, mobilizing properly is just as important as nutrition and exercise is to the body. Thanks, Coach Mitch, your knowledge and caring have made me a better athlete. I function better every day with daily life tasks and at the gym. I can now perform handstand pushups at the age of 50!"

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."

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." "Before discovering PRIMD, my career as a physician was at risk due to chronic knee pain that threatened my ability to work. As a doctor covering multiple hospitals, being on my feet was essential. The pain was especially unbearable when climbing stairs. However, my life transformed after meeting Mitch, the co-founder of PRIMD, who personally develops their services and programming. Mitch is an exceptional health coach who thoroughly explains the root causes of pain and provides practical solutions. He designed a tailored process for me, delivering sustainable results that I could easily understand and implement, regardless of my initial knowledge level. Without making unrealistic demands, Mitch helped me incorporate essential changes into my hectic schedule, such as improved hydration, nutrition, sleep, mobility, and exercise. I learned that lasting solutions require integrating sustainable habits into daily routines – crucial lessons I now call "clues." Mitch's availability was another critical factor in my progress. For example, when my hip and knee locked up at the hospital, he coached me through the process of unlocking my body via a phone call, enabling me to continue my day. Beyond pain relief, I have experienced significant improvements in my everyday life. I can now enjoy various activities such as exercising alongside my world champion athlete daughter, carrying heavy suitcases during travels, sleeping better, and running up and down stairs with ease, even while carrying weight overhead. Additionally, my chronic neck issues were entirely resolved, as Mitch taught me that these symptoms often stem from the same foundational issues. I continue working with Mitch to maintain my progress, stay accountable, and have him as an "on-call" resource. I wholeheartedly recommend PRIMD's services for anyone seeking a better quality of life."

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. "