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Clinical Pilates · London Colney, St Albans · Founded 2001

You have the diagnosis.
What nobody gave you was the programme. Clinical Pilates in St Albans.

Still in pain after physio, chiro, osteo and the gym? Clinical Pilates at The Sogunro Practice in London Colney starts with a 1-to-1 Movement Assessment, then prescribes exercise for your presentation — not a  class plan, not a franchise. Founded 2001. Ample free parking on site. 2 minutes from M25 J22 — serving St Albans, Harpenden, Radlett, Hatfield, Watford and Borehamwood, all within a 10-mile drive.

Full STOTT Pilates apparatus suiteRegistered healthcare practitioner · CNHC Maximum 7 per session STOTT Pilates® certified Founded 2001 Free parking · M25 J22 Beginners welcome
6+
STOTT Pilates apparatusReformer, Cadillac, Stability Chair, Barrels & more
7
Maximum per sessionTeejay knows every client personally — every session
£85
1-to-1 Movement Assessment60 min · 1-to-1 · beginners welcome · no obligation
2001
Founded in St Albans25 years professional · 35 years total experience
Reformers, Cadillac and Stability Chair on the studio floor at Applied Pilates, London Colney, St Albans

The Sogunro Practice · London Colney, St Albans · Founded 2001

Full STOTT Pilates apparatus studio — Reformers, Cadillac, Stability Chair & Barrels.
Not a Reformer-only boutique studio.

Reformer Pilates Cadillac · Trapeze Table Stability Chair Ladder & Arc Barrels

What makes Pilates clinical

Clinical Pilates in St Albans — prescribed for one body and one problem.

Clinical Pilates is Pilates prescribed for one body and one problem, rather than taught to a room. Every client at The Sogunro Practice begins with a 60-minute Movement Assessment, and every exercise that follows is chosen because it is clinically appropriate for what that assessment found. Where hands-on treatment is needed alongside it, that is Osteolates Therapy.

Most studios teach one fixed routine to everyone in the room, whatever each person walked in with. Clinical Pilates at The Sogunro Practice uses the full STOTT Pilates apparatus suite and builds every programme around your individual Movement Assessment. No two clients follow the same routine — even within the same group session.

"Most Pilates studios focus on fitness. Clinical Pilates focuses on how your body actually moves — and why it moves the way it does."

Teejay's full story and credentials
Teejay Sogunro — credentials
✓STOTT Pilates® Full Comprehensive Certified
✓STOTT Pilates® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied 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
Full credentials and background →
Teejay Sogunro performing reverse plank press-ups on the Reformer at The Sogunro Practice, London Colney, St Albans
The exercise is chosen from what the assessment found, and progressed as capacity changes — which is what separates clinical Pilates from a class plan.

The clinical toolkit

A Reformer alone cannot cover a clinical caseload.

Some conditions need the Cadillac’s spring support to unload a joint, some need the Stability Chair to load one leg at a time, some need the Spine Corrector before any of it. A Reformer-only studio has to work around what it does not have. The full apparatus range and what each piece is used for is set out on the Reformer Pilates page.

Why the qualification matters here. A Reformer-only certification covers one machine. Teejay’s STOTT Pilates® Full Comprehensive Certification covers all six pieces of apparatus, which is what makes it possible to choose the right one for a given presentation rather than the one that happens to be in the room. View full credentials →
Ladder Barrel and Cadillac frames in the STOTT Pilates apparatus studio at Applied Pilates, London Colney, St Albans
Ladder Barrel in the foreground, Cadillac frames beyond. Having the full apparatus range is what allows an exercise to be chosen for the problem rather than for the equipment available.

Clinical vs fitness Pilates

Clinical Pilates vs fitness Pilates —
the differences that actually matter.

The difference between a rehabilitation-informed programme and a fitness class becomes critical when you are dealing with pain, injury, or long-term movement problems. Whether you have never done Pilates or have done it for years, what you are given comes from the assessment rather than from a class plan.

01
Rehabilitation-informed — not fitness Pilates
Every exercise is chosen because it is clinically appropriate for your body. A short list of exercises chosen for your presentation will do more than a long list chosen for nobody in particular. The reasoning comes from sports therapy and osteopathic principles as much as from STOTT Pilates itself.
About Teejay's approach
02
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 & membership
03
Programme built on your assessment
Every new client starts with a £85 Movement Assessment. What you are prescribed answers your presentation, not the average one. Two people on adjacent Reformers are rarely doing the same thing.
Book £85 assessment
Teejay Sogunro supervising a client through a Reformer exercise in the London Colney studio, St Albans
This is the difference in practice — one instructor watching one person move, adjusting the exercise as it happens rather than following a class plan.
What mattersStandard Pilates classClinical Pilates · Sogunro Practice
ApparatusReformer onlyFull STOTT Pilates suite — 6+ apparatus ✓
Group size10–13 clientsMaximum 7 clients ✓
ProgrammeFixed class — same for everyoneBuilt on your Movement Assessment ✓
Instructor trainingReformer-only qualificationSTOTT Pilates full comprehensive — 4+ years ✓
ApproachFitness and wellnessRehabilitation-informed clinical ✓
Osteolates TherapyNot available ✕Integrated hands-on treatment ✓
Suitable for chronic painNot designed for it ✕Specifically designed for back pain, sciatica ✓
ParkingVaries ✕Free parking on site ✓

Who clinical Pilates is for

Conditions clinical Pilates
in St Albans is designed for.

Most clients come to us having already tried other approaches without lasting success. Clinical Pilates is specifically designed for people dealing with pain, movement limitations, or rehabilitation needs.

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 Stability 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. Clinical Pilates is adaptable to every age, fitness level, and condition.

View all conditions & treatments

Client results

What St Albans clients say
about clinical Pilates.

★★★★★ 4.9 ★ on Google · 120+ reviews · London Colney, St Albans
★★★★★
Chronic lower back pain
"Sogurno Practice is a great place if you want a personalised approach to Pilates. Teejay is an experienced, supportive and friendly coach, who has improved my mobility, flexibility and overall strength. He has also successfully addressed some issues I have with hip and knee pain. I strongly recommend his applied Pilates studio in St Albans."

— Anna B.

"I first came to the Sogunro Practice just over a year ago with a lot of pain in my knees. After just a couple of treatments and regular pilates sessions since then, not only the pain has gone from my knees but I feel altogether better toned and healthy. TJ is incredibly skilled in his field and the combination of physio and personalised pilates routines is so unique and helpful. Highly recommended for anyone with muscular skeletal problems; or anyone who just wants to feel healthy."

— Rachel W.

"The studio is a friendly and supportive environment. Teejay is excellent at understanding the needs of his clients in detail, and tailoring their routines to enable them to achieve their goals. He provides superb instruction and the studio space is resourced with top quality equipment. I would thoroughly recommend this service."

— Matt M.

★★★★★
Sciatica
★★★★★
Post-surgery rehabilitation
★★★★★
Back pain · Pro golfer

Your clinical pathway

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
1-to-1 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 assessment
02
Foundation Programme
£269
Personalised programme built on your assessment. Three 1-to-1 sessions and four small group sessions for £269, or a 6-session 1-to-1 course for £479.
View 1-to-1 prices
03
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 options

Everything 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 · 120+ 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 clinical Pilates
in St Albans

  • At The Sogunro Practice in London Colney: Movement Assessment £85, 1-to-1 sessions £95 each, or from about £79 per session on the 6-session course, small group PAYG £32, and monthly membership from £129/month. Osteolates Therapy from £65. Every clinical Pilates session uses the full STOTT Pilates 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 clinical Pilates in St Albans. However, generic Pilates and 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 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 Pilates class didn't help, it was almost certainly because the exercises were not chosen specifically for your condition and body. That is exactly why clinical Pilates at The Sogunro Practice 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 clinical Pilates in St Albans, the assessment is exactly where to start.
  • Clinical Pilates means Pilates prescribed after an individual Movement Assessment for a specific condition, rather than taught as a set class routine. Yes — clinical Pilates at The Sogunro Practice is exactly that: a rehab-led programme, not 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 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. Ample free parking on site. 2 minutes from M25 junction 22. Approximately 10 minutes from St Albans, Radlett, Hatfield, Bricket Wood, Shenley and Colney Heath — around 15 minutes from Barnet and Edgware, and within a 10-mile drive of Harpenden, Watford, Borehamwood, Wheathampstead, Redbourn and Welwyn Garden City. Map and full directions →
  • A regular Pilates class typically means a group session following a fixed routine, with 10 or more clients and an instructor holding a mat or Reformer-only qualification. Clinical Pilates at The Sogunro Practice uses the full STOTT Pilates 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. Clients who join a monthly membership within 7 days of completing the Foundation Programme or a 1-to-1 course receive a complimentary Osteolates session as a one-off welcome bonus. Learn more about Osteolates →
  • Sessions run Monday to Thursday from 7:30am to 7:30pm, 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
£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.

Enquire About Your £85 Assessment
Or call Teejay directly 07734 578959

info@thesogunropractice.co.uk

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