Three ways we can help
Which one is right
for you?
Our online Pilates consultations come in three forms. Pick the one that matches where you are now. Not sure? Get in touch and we’ll point you to the right one.
Exercise Review
Been given physio exercises
that don’t make sense?
Your GP, NHS physio or a class has given you a sheet of physio exercises. You’re not sure you’re doing them right, they don’t seem to be helping, or one of them makes things worse. You’re not alone: it’s one of the most common reasons people come to see us. NICE guidelines recommend exercise for managing low back pain, with or without sciatica. But it only helps if it’s the right exercise, done properly.
In one session we go through every exercise with you. We check your technique, explain what each one is for, and show you how it should feel. Where an exercise needs adapting to suit your body, we adapt it and explain why — and suggest you mention it to whoever prescribed it. We work alongside your existing care, not against it.
- A short health questionnaire beforehand, plus a photo or copy of your exercise sheet
- 60 minutes going through each exercise, correcting technique and cueing
- Adjustments where an exercise isn’t suiting you, with the reason
- A clear written routine afterwards, so you know exactly what to do and how often
- Online by video call, or in our London Colney studio
£85 · 60 minutes. If you need more than a check, the Review leads straight into a 1-to-1 programme in the studio or Home Reformer Coaching online. Finished physio and want to keep progressing? See Pilates after physio.
Home Reformer Coaching
Got a Reformer at home?
Let’s make it work for your back.
A home Reformer is a great investment — but most online routines are made for people without back pain, sciatica or sore joints. Wrong spring settings and the wrong exercises can aggravate exactly what you bought it to help.
We design a routine for your body and your Reformer, then teach it to you live. That’s what Home Reformer Coaching means here: no generic video links, and every session is with Teejay, the same way he teaches 1-to-1 in the studio.
No Reformer? The same approach works for a mat routine at home or a programme for your gym. Online sessions are for clients in the UK.
Movement Assessment
Back pain, sciatica or joint pain
— and no clear plan yet?
If you haven’t been given exercises, or nothing has worked so far, start here. We find out why first: how you move, what’s been tried, and what’s making it worse. Then we build the right plan, at home, in the gym or in the studio.
Most people go on to our Foundation Programme — three 1-to-1 sessions to learn the exercises properly before continuing on their own or in a small group. £85 · 60 minutes, in the studio or online.
Four simple steps
How online Pilates consultations work
What you’ll need
- A phone, tablet or laptop with a camera, propped side-on so your whole body is in view
- Enough floor space to lie down and move freely
- For Reformer sessions: the make and model of your Reformer, so spring settings are right for it
Who you’ll work with
Why people come to Teejay
Teejay Sogunro has 25 years of clinical practice and 35 years in movement and sport. He holds STOTT Pilates Full Comprehensive and Rehabilitation certifications, is a qualified sports therapist and CNHC registered healthcare practitioner, and studied osteopathy at Middlesex University. He was Rehab Pilates Sports Therapist at Watford FC from 2015 to 2018.
Over 20 years he has refined an entry-level protocol of modified STOTT Pilates exercises for people with back pain and joint problems — the same approach he uses on his own back.
When to see your GP first
Our services complement medical care and are not a substitute for diagnosis by your GP or specialist. If you have saddle numbness, changes to bladder or bowel control, pain at night that won’t settle, unexplained weight loss, a fever, or pain after a fall or accident, contact your GP, NHS 111 or A&E first.
Common questions
Online Pilates consultations:
your questions answered
- No. We work alongside your existing care. Most of the time the physio exercises are fine and the problem is how they’re being done. Where one isn’t suiting you, we adapt it, explain why, and suggest you mention it to whoever prescribed it.
- Yes, for most people. We watch you move side-on, correct you live and give clear written notes afterwards. If we think you need hands-on assessment or treatment, we’ll say so and suggest a studio visit.
- Any make. Spring settings vary a lot between brands and folding home models, so we ask for your make and model beforehand and set your routine for it.
- Yes. We can build a mat routine for home or a programme for your gym, using the same approach.
- No. We assess how you move and what helps or aggravates your pain, but we don’t diagnose. Our services complement medical care and are not a substitute for diagnosis by your GP or specialist.
- An Exercise Review is £85 for 60 minutes. Home Reformer Coaching starts with an online assessment and written routine at £85, then £149 a month for two live 45-minute sessions, monthly progression and email support, paid by standing order with 30 days’ notice. Online sessions are for clients in the UK.
- An Exercise Review is often one session. Home Reformer Coaching usually works best monthly, so your routine progresses as you improve. We’ll tell you honestly what we think you need.
- Yes. Every option here is also available in our London Colney studio, with free parking near M25 J22.
Stop guessing.
Start doing the right exercises, the right way.
Tell us what you need and we’ll point you to the right option.
The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site