★★★★★
Chronic lower back pain"I had seen three physios and a chiropractor over two years. After six sessions with Teejay I finally understood what was actually happening in my body. The assessment alone was worth every penny."
Understanding the method
The four areas most of our clients travel from.
A Reformer is a spring-loaded carriage that lets us load movement precisely and with very little impact — training strength, mobility and control together. On paper it's one of the most effective rehabilitation tools available; in practice, the results come from how carefully each exercise is matched to your body, not from the machine itself.
Four towns account for most of the journeys people make to us, and each has its own page with directions and drive times: Barnet & Edgware, Watford, Welwyn Garden City and Hemel Hempstead. If you are coming from one of those, start there.
"Most Reformer Pilates studios focus on fitness. We focus on how your body actually moves — and why it moves the way it does."
Teejay Sogunro — credentialsFull credentials and background →
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) Osteopathy — Middlesex University
✓Watford FC Rehab Pilates Sports Therapist, 2015–2018
✓England Over-60s International Squash Rep · Top 32 World Ranked 2024
✓Trigger Point Dry Needling
✓25 years professional clinical practice · Founded 2001
The apparatus suite
And the towns closer in.
People do not usually travel for a Pilates class — there is one closer to almost everybody. They travel because this is a full STOTT apparatus studio rather than a room of Reformers, because sessions are capped at seven, and because every programme starts with a 60-minute movement assessment rather than a class timetable. That is worth twenty minutes in the car when the last three things you tried did not work.
Core
Reformer
Spring-resistance carriage. Develops strength, flexibility and control simultaneously. The foundation of STOTT Pilates.
Advanced
Cadillac · Trapeze Table
Full rehabilitation range of motion. Post-surgical, hypermobility, and spinal conditions. The most versatile apparatus available.
Strength
Wunda Chair
Functional leg and core strength. Stability training for everyday movement. Highly effective for knee and hip rehabilitation.
Spinal
Spine Corrector
Spinal articulation and extension. Particularly effective for back pain, postural correction and scoliosis management.
Flexibility
Ladder Barrel
Extended range of motion work. Addresses stiffness, restricted movement and thoracic spine mobility.
Precision
Small Props
Arc barrel, foam roller, resistance bands. Technique refinement and proprioceptive training alongside the main apparatus.
Why does the full apparatus suite matter? Most reformer instructors hold a reformer-only qualification. Teejay's STOTT PILATES® Full Comprehensive Certification covers all six apparatus and took over four years to complete. This means every piece of apparatus is used correctly and with clinical precision — not just available as a prop. View full credentials →
What makes us different
Why people travel past other studios to get here.
The difference between a rehabilitation-informed programme and a fitness class becomes critical when you are dealing with a real problem rather than looking for a workout — and that difference is worth a short drive.
01
Rehabilitation-informed — not fitness Pilates
Every exercise is chosen because it is clinically appropriate for your body. Fewer well-chosen exercises deliver more lasting results than dozens of generic ones. Teejay's approach is shaped by sports therapy, osteopathic principles and STOTT Pilates methodology.
About Teejay's approach02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT range: Reformers, Cadillac, Trapeze Table, Wunda Chair, Barrels — tools most studios simply don't have. This means rehabilitation exercises that a standard studio cannot offer.
View timetable03
Maximum 7 clients per session
Teejay knows your history, your movement patterns, and your limitations session by session. This is not the 10-to-13-person boutique reformer class model recently criticised by the Guardian and the Sunday Times as a source of injuries.
View prices & membership04
Programme built on your assessment
Every new client starts with a £85 movement assessment. Your programme is specific to your body — not a generic routine applied to everyone in the room. No two clients follow the same plan, even within the same group session.
Book £85 assessment| What matters | Standard Reformer studio | Applied Pilates, London Colney |
|---|---|---|
| Apparatus | Reformer only | Full STOTT suite — 6+ apparatus ✓ |
| Group size | 10–13 clients | Maximum 7 clients ✓ |
| Programme | Fixed class — same for everyone | Built on your movement assessment ✓ |
| Instructor training | Reformer-only qualification | STOTT full comprehensive — 4+ years ✓ |
| Approach | Fitness and wellness | Rehabilitation-informed clinical ✓ |
| Osteolates Therapy | Not available ✕ | Integrated hands-on treatment ✓ |
| Suitable for chronic pain | Not designed for it ✕ | Specifically designed for back pain, sciatica ✓ |
| Parking | Varies ✕ | Free parking on site ✓ |
Who we help
What we treat, wherever you travel from.
Closer in, we regularly see clients from St Albans itself, London Colney, Borehamwood, Harpenden, Hatfield, Potters Bar, Radlett, Shenley, Bricket Wood, Colney Heath, Wheathampstead and Redbourn. All of those sit inside a ten-mile drive, and most are under twenty minutes door to door.
Chronic Lower Back Pain
The most common reason clients come to The Sogunro Practice. We address the cause — not just the symptom.
Back Pain Pilates St Albans → Sciatica & Nerve Pain
Sciatica responds well to targeted movement. The wrong exercises make it worse. Every programme is built around your specific presentation.
Sciatica Treatment St Albans → Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace back to facet joint dysfunction. Requires a specific long-term approach.
Facet Joint Syndrome St Albans → Hip & Knee Pain
Joint pain is frequently caused by muscle imbalance and pelvic alignment. The Wunda Chair and Reformer address both.
Hip & Knee Pain Pilates St Albans → Shoulder & Neck Pain
Desk-driven postural dysfunction corrected at the root — not managed with massage and stretching alone.
Shoulder & Neck Pain St Albans → Osteoarthritis & Osteoporosis
Safe, controlled, progressive loading using adjustable spring resistance. Works with your body, not against it.
Osteoarthritis Pilates St Albans → Sports Injury Rehabilitation
Golf, tennis, padel, squash, CrossFit and HYROX — Premier League-level clinical reasoning applied to every sport.
Sports Injury Rehab St Albans → Post-Surgery Rehabilitation
Returning to strength after spinal or orthopaedic surgery. Precision-loaded rehabilitation alongside your clinical team.
Post-Surgery Rehab St Albans → Pilates for Over 60s
Strength and balance don't have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Pilates for Over 60s St Albans → Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment.
Posture Correction St Albans → Hypermobility & Joint Instability
Hypermobile clients need strength and control — not more flexibility. We build joint stability where it's actually needed.
Hypermobility Pilates St Albans → Men's Applied Pilates
Most men who attend are not there for fitness. They come because they're in pain, post-surgery, or injured in sport.
Men's Pilates St Albans →Age 8 to 88. Applied Pilates is adaptable to every age, fitness level, and condition.
Client results
What our clients say when
movement is treated as medicine.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Sciatica"I was terrified of making my sciatica worse. Teejay worked around every concern and every session felt purposeful and safe. Six months later I'm back to full mobility."
★★★★★
Post-surgery rehabilitation"Nobody else explained my movement patterns to me like that. The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise."
★★★★★
Back pain · Pro golfer"Nothing has made my back feel pain free and athletic again. It has only been a couple of weeks but it has changed my outlook completely."
Your journey
Three steps to lasting relief.
Every client begins the same way — with an honest assessment of what's actually happening. Everything else follows naturally from there.
01
Movement Assessment
£85
60 min 1-to-1. Full movement analysis. Honest recommendation. No obligation to continue. Beginners welcome — no prior Pilates experience needed.
Book assessment02
1-to-1 Programme
From £79.83
Personalised programme built on your assessment. 3-session block (£259, includes Osteolates Express bonus) or 6-session course (£479, includes Osteolates Full bonus).
View 1-to-1 prices03
Small Group Membership
From £129/mo
Monthly rolling. Max 7 clients. Essential membership 5 sessions (£129/month) or Premium 10 sessions (£219/month). No long-term lock-in. Cancel 30 days notice.
View membership optionsEverything you need before you book
Book nowContact & DirectionsEnquire to book → PricingPrices & MembershipFrom £85 — view all → ScheduleTimetable & BookingsView timetable → Also availableOsteolates TherapyFrom £65 → Reviews4.9 ★ on Google · 123 reviewsRead all reviews → AboutTeejay SogunroCredentials & story → Back painBack Pain St AlbansBack Pain Pilates St Albans → SciaticaSciatica St AlbansSciatica Treatment St Albans → SportsSports Injury RehabSports Injury Rehab St Albans → Men'sMen's Applied PilatesMen's Pilates St Albans → Over 60sPilates for Over 60sPilates for Over 60s St Albans → HomeApplied Pilates St AlbansVisit homepage →
Common questions
Questions about getting here
- At The Sogunro Practice in London Colney: movement assessment £85, 1-to-1 sessions from £79.83 per session on the 6-session course, small group PAYG £32, and monthly membership from £129/month. Osteolates Therapy from £65. Every session uses the full STOTT apparatus with a maximum of 7 clients and a programme built around your movement assessment. Full pricing →
- Yes — back pain and sciatica are among the most common reasons clients come to Applied Pilates in St Albans. However, generic Reformer classes can worsen these conditions if the exercises are not chosen specifically for your presentation. Every new client starts with a £85 movement assessment before any exercise is prescribed. As a result, every session is safe and appropriate from day one. Back pain page →
- Not all Reformer Pilates is the same. There is a significant difference between a group fitness class and a rehabilitation-informed programme built around a clinical movement assessment. If a previous Reformer class didn't help, it was almost certainly because the exercises were not chosen specifically for your condition and body. That is exactly why Applied Pilates begins with a thorough individual assessment before any exercise is prescribed. Read Teejay's approach →
- No experience needed. Most clients have never used a Reformer before their first session. The £85 movement assessment includes a full introduction to the Reformer apparatus and establishes a safe, appropriate starting point. Beginners often make the fastest progress because they haven't developed compensatory movement habits. If you are searching for beginners Reformer Pilates in St Albans, the assessment is exactly where to start.
- Yes. Applied Reformer Pilates at The Sogunro Practice is a clinical, rehab-led programme rather than a generic fitness class. Every client starts with a £85 movement assessment, and exercises are prescribed specifically for conditions such as back pain, sciatica, sports injury or post-surgery recovery. This clinical rehab Reformer Pilates approach is led by Teejay Sogunro, a STOTT Pilates certified sports therapist with over 20 years of clinical experience.
- Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. Free parking on site, two minutes from M25 Junction 22, and roughly ten minutes from St Albans, Radlett, Hatfield, Bricket Wood, Shenley and Colney Heath.
- Standard Reformer Pilates typically means a group class on Reformer beds following a fixed routine, with 10 or more clients and an instructor holding a reformer-only qualification. Applied Pilates at The Sogunro Practice uses the full STOTT apparatus suite, limits sessions to a maximum of 7 clients, and builds every programme around a detailed movement assessment. Teejay's STOTT PILATES® Full Comprehensive Certification covers all six apparatus and took over four years to complete.
- Osteolates Therapy is a system Teejay developed himself — combining hands-on soft tissue treatment with targeted rehabilitation movement. It is available as a standalone service or alongside Pilates sessions. It is not physiotherapy or osteopathy. New clients who purchase their first 1-to-1 block receive a complimentary Osteolates session as a one-off welcome bonus. Learn more about Osteolates →
- Sessions run Monday to Thursday from 7:30am to 8:30pm, Friday from 7:30am to 5:30pm, and Saturday from 7:30am to 1:30pm. View the full timetable →
Ready to find out what's really going on?Start with the
Enquire About Your £85 AssessmentOr call Teejay directly 07734 578959
Start with the
£85 movement assessment.
60 minutes. 1-to-1 with Teejay. A clear, honest picture of what's driving your pain — and a plan that actually addresses it. Beginners welcome. Ample free parking on site.
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