★★★★★
20 years attending
"I have been going to The Sogunro Practice for over 10 years, doing Applied Pilates twice a week. Teejay makes a huge difference to my overall health, strength and balance — he genuinely understands how my body works."
A personal journey
Why Teejay founded Applied Pilates in St Albans.
Teejay's approach to Applied Pilates was not built in a classroom. It grew from a personal experience of chronic back pain caused by years of competitive sport. More than 35 years ago, that experience left him unable to find a lasting solution through any conventional route — physio, chiro, osteo, gym programmes.
Rather than accepting that as a permanent limitation, Teejay spent the next three decades investigating why those approaches worked temporarily but not lastingly. He discovered that lasting improvement requires precision, structure, and a far deeper understanding of how the body actually moves — not just how it exercises.
"Lasting improvement requires more than isolated treatment or generic exercise. I had to find a completely different approach — and that's precisely why I founded Applied Pilates."
He discovered the true potential of Pilates when applied with clinical precision — not as a fitness activity, but as a rehabilitation tool. As a result, he developed Osteolates Therapy: a more integrated approach combining hands-on soft tissue treatment with targeted rehabilitation exercise.
Today, Teejay specialises in helping clients in St Albans and across Hertfordshire overcome sciatica, facet joint syndrome, back pain, and movement limitations through personalised Reformer Pilates and Osteolates Therapy sessions built specifically around each client's condition and goals.
All conditions we treat1989
Personal injury — the catalyst
Years of competitive sport result in a debilitating back condition. Teejay begins the long process of investigating why conventional treatments deliver only temporary relief.
2000s
Training and qualification
Sports therapy qualification. STOTT Pilates certification in London and Toronto. Three years of BSc Osteopathy study at Middlesex University. The clinical foundations of Applied Pilates are established.
2001
The Sogunro Practice founded
Applied Pilates studio opens in London Colney, St Albans. From the outset, the studio is capped at a maximum of 7 clients per session — a deliberate decision that remains unchanged today.
2010s
Osteolates Therapy developed
Working with clients across a wide range of conditions, Teejay develops the Osteolates system — combining soft tissue treatment with Applied Pilates exercise in a single integrated approach. Recovery times improve significantly.
2015
Watford FC — elite sports work
Official Rehab Pilates Sports Therapist for Watford FC Premier League first team, junior players and match officials on home match days. Work alongside world champion squash players and elite athletes.
2024
World ranked squash representative
Represents England in the Over-60s International Squash Masters. Achieves world ranking in the top 32. Methods tested in real-world international competition — not just clinical theory.
Approach & philosophy
How Teejay approaches every
client's programme.
At the core of Teejay's work is a simple principle: no two bodies are the same. Every programme is designed around the client's specific condition, goals, and movement patterns — not a generic routine applied to everyone in the room.
01
Precision over repetition
Every exercise is chosen because it is clinically appropriate for that specific client. Fewer well-chosen exercises deliver more lasting results than dozens of generic ones.
02
Root cause — not symptoms
Pain is rarely caused by the thing that hurts. It is almost always caused by how the surrounding structures are moving. The assessment identifies the root cause first.
03
Progressive and tracked
Detailed records are kept for every client's programme. Sessions evolve as the client's condition improves rather than repeating the same exercises indefinitely.
04
Long-term results
The goal is never short-term relief. It is building the strength, stability, and movement patterns that prevent the pain returning. Clients stay better — not just temporarily better.
Qualifications
Professional credentials
& certifications.
Teejay holds the highest level of STOTT Pilates certification available — the Full Comprehensive qualification covering all six apparatus, not the reformer-only certification held by most instructors. This qualification took over four years to complete.
Clinical & Pilates
- STOTT PILATES® Full Comprehensive Certified — London & Toronto
- STOTT PILATES® Rehabilitation Certified
- Qualified Sports Therapist — Sports Injuries & Remedial Massage
- Physio Club Trigger Point Dry Needling Practitioner
- Studied BSc (Hons) Osteopathy (3 years) — Middlesex University
- Registered Healthcare Practitioner — CNHC & CThA
- YMCA Qualified Fitness Professional
- First Aid Trained · Defibrillator on site
- Ongoing CPD — 30+ hours annually
Elite Sports Work
- Official Rehab Pilates Sports Therapist — Watford FC Premier League first team, junior players & match officials, 2015–2018
- Worked with professional squash, golf and tennis players — elite athletes across multiple sports
ℹ
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services delivered by a STOTT Pilates certified instructor and qualified sports therapist. They are designed to complement — not replace — medical treatment. Please consult your GP if under active medical care.
At a glance
Book Your £85 Assessment View all prices & membershipPilates qualification STOTT Pilates® Full Comprehensive + Rehabilitation — all six apparatus
Clinical background Qualified sports therapist · 3 years BSc Osteopathy · Trigger point dry needling
Elite sports Watford FC rehab pilates sports therapist 2015–2018
Performance England Over-60s Squash Masters · World top 32 ranked 2024
Experience 25 years professional clinical practice · 35 years total · Founded 2001
Performance background
Tested through real-world
performance — not just theory.
Teejay's approach is not only shaped by professional training — it is tested through real-world performance. In addition to founding and running The Sogunro Practice, he continues to compete at international level in squash.
The Applied Pilates methods he prescribes to clients are the same methods he uses to maintain his own performance and manage his own body at international competition level.
Squash is a uniquely demanding test of movement quality — explosive, multidirectional, and unforgiving of poor technique. Maintaining competitive performance into his sixties required Teejay to apply exactly the same principles he prescribes to clients: precision over repetition, addressing root causes, and progressive long-term conditioning.
Clients in their fifties, sixties, seventies and beyond often find his approach particularly relevant — he is not a young instructor theorising about ageing bodies, but someone actively competing at international level well past the age most athletes have retired.
Top 32 World ranking Over-60s Masters 2024
35+ Years competing Championship level
England Representative Over-60s Masters Team
Multi National & club titles Championships & counties
Titles & team honours
- England Representative — Over-60s Squash Masters Team, 2024
- World Ranking — Top 32, Over-60s Masters, 2024
- National Counties Team Champion — Over-55s
- Squash Champion — Nuffield Health, Over-45s (multiple titles)
- Squash Champion — Nuffield Health, Over-55s (multiple titles)
- Competitor — National, European & World Masters Championships
Teejay Sogunro — England Over-60s Squash Masters International Team Member 2024
In clients' own words
What clients say about
working with Teejay.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
Chronic back pain
"After six sessions with Teejay I finally understood what was actually happening in my body. Nobody had explained it like that before — not the physio, not the osteopath, not the chiropractor."
★★★★★
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."
Book or learn more
The methodReformer & Apparatus PilatesLearn more → The treatmentOsteolates TherapyFrom £65 → PricingPrices & MembershipFrom £85 → SessionsTimetable & BookingsMon–Sat → ConditionsBack Pain & SciaticaAll conditions → LocationContact & DirectionsFree parking → Social proof4.9 Stars · 117 ReviewsRead reviews → The GuardianChoose your studio wiselyRead article → BBC NewsReformer Pilates risksRead article →
Common questions
Questions about
Teejay Sogunro
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No. Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. He is a STOTT PILATES® fully comprehensive and rehabilitation certified instructor and a qualified sports therapist. He also studied BSc (Hons) Osteopathy for three years at Middlesex University, which informs his understanding of biomechanics, but he does not practise as a registered osteopath. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services designed to complement — not replace — medical treatment.
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Osteolates Therapy was developed over more than two decades of clinical practice. After his own back injury showed him that isolated treatment or generic exercise alone rarely produced lasting results, Teejay began combining hands-on soft tissue treatment with targeted Applied Pilates exercise in the same session. Clients improved faster than with either approach alone. The system draws on STOTT PILATES® methodology alongside principles from osteopathy, physiotherapy and sports therapy. Learn more about Osteolates Therapy →
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Yes. Teejay represented England in the Over-60s International Squash Masters Team in 2024, achieving a world ranking in the top 32. He has competed at national, European and World Masters Championships throughout his career, including multiple Nuffield Health titles in the Over-45s and Over-55s categories. His ongoing competitive career means the methods he teaches are continually tested on his own body.
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Teejay was the Official Rehab Pilates Sports Therapist for Watford Football Club's Premier League first team, junior players, and match officials on home match days from 2015 to 2018. The same Applied Pilates and rehabilitation methods used with clients at The Sogunro Practice in St Albans are the same methods relied upon at Premier League level.
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Every client at The Sogunro Practice works directly with Teejay. Because the studio is intentionally capped at a maximum of 7 clients per session, he personally oversees every assessment, every 1-to-1 session, and every Osteolates Therapy treatment. You are never handed off to a junior instructor — your programme is designed and delivered by Teejay throughout.
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The Sogunro Practice was founded in 2001 in London Colney, St Albans. From the outset, the studio was built around a rehabilitation-informed approach to Pilates, drawing on Teejay's sports therapy training and his own decade as a patient with chronic musculoskeletal injuries. The maximum of 7 clients per session was an original design decision that remains unchanged today.
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Teejay holds: STOTT PILATES® Full Comprehensive Certification (all six apparatus, completed in London and Toronto), STOTT PILATES® Rehabilitation Certification, Qualified Sports Therapist qualification, Physio Club Trigger Point Dry Needling Practitioner, three years of BSc (Hons) Osteopathy study at Middlesex University, and registration with CNHC and CThA. He undertakes 30+ hours of CPD annually.
Book your assessment with Teejay today
Start with the
Start with the
£85 movement assessment.
Your £85 movement assessment is a 60-minute 1-to-1 with Teejay. He will assess how you move, explain what he finds, and give you a clear honest plan. No obligation to continue. Ample free parking on site.
Enquire About Your £85 Assessment Or call Teejay directly 07734 578959The Sogunro Practice · Applied Pilates & Osteolates Therapy
Unit 5, Hertfordshire Business Centre, Alexander Road
London Colney · St Albans · Hertfordshire · AL2 1JG · Free parking on site
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.