Book Your £85 Assessment →

- POSTURE CORRECTION · LONDON COLNEY, ST ALBANS -

Notice yourself slouching more than you used to?

Poor posture rarely arrives suddenly. Instead, it builds gradually as deep stabilising muscles weaken and certain muscles become chronically tight. At The Sogunro Practice in London Colney, we correct posture at the cause — retraining the muscles that hold good alignment, not just reminding you to "sit up straight." Ample free parking on site. Free Parking & Directions →

Book Your £85 Assessment 

Teejay's Story→

Posture specialist St Albans

STOTT Pilates® certified

Osteolates Therapy

25 years professional · 35 years' experience

Free parking · M25 J22

£85 Movement assessment - Identifies exactly which muscles are weak, tight or imbalanced

Before Catch it before it hurts -Posture correction now prevents the back, neck and shoulder pain that follows

2 Specialist methods combined - Osteolates soft tissue treatment + Applied Pilates exercise

Free Parking on site  London Colney · 2 min M25 J22 →

"I keep reminding myself to sit up straight — but within minutes I'm slouching again." That's because posture isn't a reminder problem. It's a strength problem.

Teejay's Approach →

-UNDERSTANDING THE CAUSE -

Why "sit up straight"
advice never lasts

Posture is not primarily a habit — it is a strength issue. Specifically, holding good alignment requires the deep stabilising muscles of the core, upper back and hips to be strong enough to do so without conscious effort. As a result, reminding yourself to sit up straight only works for as long as you can consciously hold the position.

In particular, when these stabilising muscles are weak, the body naturally defaults to a slouched position because it requires less muscular effort. Therefore, the slouch returns the moment your attention shifts elsewhere — which is exactly the frustrating cycle most people experience.

"Nobody slouches because they've forgotten how to sit properly. They slouch because the muscles that should be holding them upright aren't strong enough to do it without thinking about it."

Because of this, posture correction that lasts requires retraining the underlying muscles, not just repeating the instruction to sit straight. Therefore, every new client starts with a thorough assessment to identify exactly which muscles need strengthening.

All conditions we treat →

Common postural patterns we correct

Each pattern has a specific underlying cause — which is why a thorough assessment matters before any exercise begins.

MOST COMMON  Rounded shoulders & forward head -Tight chest muscles and weak mid-back stabilisers pulling the shoulders forward. See shoulder & neck page →

SPINAL  Excessive thoracic curve
 - A stiff, over-rounded upper back, often from years of desk work, that limits shoulder and neck movement.

CORE  Weak core & pelvic tilt - Insufficient deep core strength allowing the pelvis to tilt, increasing lower back strain over time.

FUNCTIONAL  Asymmetry & uneven loading - One-sided habits, such as carrying bags or favoured standing positions, gradually creating muscular imbalance.

Posture Correction St Albans | Applied Pilates

- A QUICK SELF-CHECK -

Is your posture worth looking into?

If several of the following sound familiar, posture correction is likely to help — and addressing it now is far easier than waiting until it becomes painful.

Signs worth addressing now

✓You catch yourself slouching within minutes of correcting it
✓Your shoulders feel like they're rolling forward
✓You feel taller or "more open" after stretching, but it doesn't last
✓Photos show a posture that surprises you compared to how you feel

Signs it's progressing further

✓Mild stiffness or tightness most days, particularly upper back or neck
✓Reduced range of movement reaching overhead or turning your head
✓Occasional, mild discomfort rather than sharp pain — not yet a "problem"
✓A sense that your posture has changed gradually but noticeably over years

ℹ Please note: If you are already experiencing pain — not just discomfort or stiffness — our shoulder & neck pain or back pain pages may be more directly relevant to your situation.

- THE CRITICAL DISTINCTION -

Why generic posture advice doesn't last

Most posture advice focuses on awareness — reminders, posture apps, ergonomic chairs. However, awareness alone cannot fix a strength deficit.

⚠️

Reminders without retraining

Posture reminders and apps raise awareness but do nothing to strengthen the muscles needed to hold the position without effort.

⚠️

Stretching alone

Stretching tight muscles feels good temporarily, but without strengthening the opposing weak muscles, the imbalance simply returns.

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Generic core exercises

Standard ab exercises often miss the deep stabilising muscles that actually support posture, training surface muscles instead.

⚠️

Equipment-only fixes

Ergonomic chairs and standing desks help reduce strain, but they don't address the muscle weakness causing the postural pattern itself.

ℹ That is why retraining is essential. At The Sogunro Practice, posture correction focuses on strengthening the specific muscles identified in your assessment — not generic advice or reminders.

- THE TREATMENT PATHWAY -

A structured approach to lasting posture correction

Posture correction that lasts follows clear stages. With the right approach at each one, the improvement holds without conscious effort.

01

RELEASE PHASE

Releasing chronically tight muscles - Osteolates soft tissue treatment releases the chest, hip flexor and upper trap muscles that have become chronically tight. As a result, the body is prepared to hold a new position without fighting against tight tissue.

02

RETRAINING PHASE

Strengthening the deep stabilisers - Applied Pilates targets the deep core, mid-back and hip stabilisers identified in your assessment. Because of this, good posture becomes achievable without constant conscious effort.

03

LASTING PHASE

Building it into how you move - As strength becomes automatic, good posture carries into daily movement — sitting, standing, walking — without thinking about it. Most clients then move to small group membership to maintain it long term.

WHY THE FULL APPARATUS MATTERS

The Reformer and Spine Corrector allow precise, supported work on the exact deep stabilising muscles that hold good posture. As a result, these muscles can be isolated and strengthened far more specifically than with standard mat exercises. Full apparatus studio →

CATCHING IT BEFORE IT BECOMES PAIN

Many clients who address posture early avoid the back, neck and shoulder pain that often follows years of unaddressed postural strain. Therefore, acting now is genuinely preventative, not just cosmetic.

"Good posture isn't something you do. It's something your body becomes capable of." TEEJAY SOGUNRO

- LOOKING FOR HELP? -

Posture correction in London Colney, St Albans

If you are searching for any of the following, our integrated Osteolates and Applied Pilates approach offers a structured, clinically-informed solution.

✓ Posture correction St Albans ✓ Core strengthening Pilates Hertfordshire ✓ Fix rounded shoulders St Albans ✓ Desk posture exercise London Colney ✓ Pilates for better posture St Albans

- CLIENT RESULTS -

What St Albans clients say about lasting posture improvement

★★★★★ Google Reviews · London Colney, St Albans · 4.9 from 117 reviews

★★★★★ 

DESK POSTURE

"I'd tried posture apps and ergonomic chairs for years and nothing actually changed how I stood. Teejay found exactly which muscles were weak and now sitting up straight feels effortless instead of exhausting."— ANNA FLATTERS · RICKMANSWORTH

★★★★★ 

10 YEARS ATTENDING

"I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates twice a week. It makes a huge difference to my overall health, strength and balance."— PENNY HUTCHINS· ST ALBANS

★★★★★ 

ROUNDED SHOULDERS

"My shoulders had rolled forward so gradually I hadn't noticed until a photo shocked me. Within a few months of Applied Pilates, friends started commenting on how much taller I stood."— LIZ MITCHELL · RADLETT

Read all client reviews→

- GETTING STARTED -

Three steps to lasting posture

Every client begins the same way — with an honest assessment of which muscles need strengthening. As a result, the rest follows naturally from there.

01

Movement Assessment

£85

60 min 1-to-1 with Teejay. We identify exactly which muscles are weak, tight or imbalanced, and why. No obligation to continue.

Book Assessment→

02

Osteolates + 1-to-1

From £65 + £86/session

Osteolates soft tissue treatment to release tight muscles, alongside personalised 1-to-1 Applied Pilates to retrain posture progressively.

View Prices →

03

Small Group Membership 

From £129/month

Once good posture becomes automatic, small group membership maintains it long term. Maximum 7 clients. No lock-in.

View timetable→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959 info@thesogunropractice.co.uk

- WHY TRUST TEEJAY SOGUNRO WITH YOUR HIP OR KNEE PAIN -

✓ STOTT PILATES® Full Comprehensive Certified ✓ STOTT PILATES® Rehabilitation Certified ✓ Trigger Point Dry Needling ✓ Qualified Sports Therapist ✓ Studied BSc (Hons) Osteopathy — Middlesex University ✓ Registered Healthcare Practitioner  ✓25 years professional · 35 years' experience

View full credentials and professional background→  Video about Back Pain & Pilates→

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CONDITIONS HUB
Back Pain St Albans
Posture-related back pain and all MSK conditions treated at The Sogunro Practice.
All conditions →

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PRICING
From £85 assessment
Assessment £85. Osteolates from £65. 1-to-1 from £95. Group membership from £129/mo.
All prices →

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RELATED CONDITION
Shoulder & Neck Pain
For posture that has already progressed to pain, rather than discomfort alone.
Shoulder & neck pain →

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LOCATION
London Colney, St Albans
Free parking. Unit 5, Hertfordshire Business Centre, AL2 1JG. 2 min M25 J22..
Directions & map→

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TREATMENT METHOD
Osteolates Therapy
Soft tissue treatment to release chronically tight postural muscles. From £65.
Osteolates therapy → 

⚙️
EXERCISE METHOD
Reformer & apparatus
Precise, supported strengthening of the deep postural stabilisers.
Apparatus studio →

- RELATED PAGES AND INFORMATION -

- COMMON QUESTIONS -

Questions about posture correction

Why doesn't just reminding myself to sit straight work? Because posture is a strength issue, not an awareness issue. Holding good alignment requires deep stabilising muscles to be strong enough to do so without conscious effort. When those muscles are weak, the body defaults to a slouched position because it requires less effort. As a result, the slouch returns the moment your attention shifts elsewhere, no matter how many reminders you set.

Can posture correction prevent back or neck pain before it starts? Yes. Many clients who address postural imbalance early avoid the back, neck and shoulder pain that often follows years of unaddressed strain. Acting before pain develops is genuinely preventative.  See our shoulder & neck pain page →

I already have an ergonomic chair and standing desk. Why isn't that enough? Good equipment reduces strain, but it doesn't address the muscle weakness causing the postural pattern in the first place. Even with the best ergonomic setup, weak deep stabilisers will still default to a slouched position over time. Equipment and exercise work best together, not as alternatives to each other.

How long does it take to see a real difference in posture? Many clients notice a difference within a few weeks of consistent sessions, though building genuinely lasting strength typically takes a few months. The timeline depends on how long the pattern has been present and how weak the underlying muscles are. Because the goal is lasting change rather than a quick fix, consistency matters more than speed.

How much does posture correction cost in St Albans? All new clients start with the £85 movement assessment. After that, Osteolates Therapy sessions are from £65, 1-to-1 Applied Pilates sessions from £95, and monthly group membership from £129. Full prices and membership options →

Where is the studio | practice and is there parking? The Applied Pilates Centre. Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Ample free parking on site. 2 minutes from M25 junction 22. 10 minutes from London Colney, St Albans, Harpenden, Brick Wood, How Wood, Radlett, Chiswell Green, Barnet, Hendon, Hadley Wood, Cockfosters, North London and Hatfield. Map and directions→

- READY TO FIX IT AT THE CAUSE? -

Stand taller without trying.

Your £85 movement assessment identifies exactly which muscles need strengthening to hold good posture naturally. Teejay will explain your plan clearly and build your strength step by step. Ample free parking on site. Free Parking & Directions→

Call Teejay directly
Book Your £85 Assessment 

 07734 578959  info@thesogunropractice.co.uk

The Sogunro Practice · Applied Pilates & Osteolates Therapy, London Colney · St Albans · Hertfordshire · Free parking on site

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