★★★★★
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."
"Pilates was invented by a man — and at The Sogunro Practice, it’s led by one who competes at world level. The question is whether it gets results. It does."
Why it works for men
The things most men’s training misses completely.
Most men’s training builds strength in the muscles they can see — chest, biceps, quads. The deep stabilising muscles of the core, hips and spine are routinely undertrained. These are exactly the muscles that protect against injury, support heavy compound lifts, and determine whether the body holds up over decades of sport, work and daily activity.
Men who play sport regularly — golf, tennis, padel, badminton, squash, hockey, CrossFit, HYROX — carry specific muscular imbalances driven by the repetitive demands of their sport. The same pattern of facet joint bruising, sciatic nerve impingement, and glute and QL trigger point pain keeps returning, regardless of how much physio or rest they have.
"I spent 10 years seeing chiropractors, physiotherapists, osteopaths and orthopaedic specialists. None of them ever explained why it kept happening. That’s why I built this."
Applied Pilates addresses both — strength and the underlying movement pattern causing the injury. The results last rather than requiring repeated treatment cycles.
Golf, tennis, padel, badminton, squash, hockey, CrossFit and HYROX all involve repeated rotation, sudden directional change, or high spinal load — exactly the movement patterns that drive the four injury types Teejay specifically treats. Sports injury page →
Why men come here
Six reasons men come to
The Sogunro Practice.
Each injury requires a different rehabilitation sequence — which is why a thorough assessment matters before any treatment plan begins.
01
Chronic back pain that keeps returning
The most common reason. Usually driven by facet joint bruising, a pars defect, or sciatic impingement — all specifically treatable, not just manageable.
02
A sports injury that hasn’t fully resolved
Pain-free is not the same as match-ready. Returning to sport before strength, control and confidence are rebuilt is the most common cause of re-injury.
03
Performance plateau in the gym or on the court
Deep core instability limits how heavy you can lift and how efficiently you move. Applied Pilates specifically addresses the stabilisers that compound training misses.
04
Post-surgery rehabilitation
After orthopaedic or spinal surgery, returning to strength requires precision — not a generic gym programme. Post-surgery rehab →
05
Desk-driven posture and neck pain
Hours at a screen gradually weaken postural muscles and tighten the chest and upper traps, creating a cycle that massage alone cannot break. Posture correction →
06
Staying active and strong as you get older
Muscle mass, bone density and balance all decline without deliberate training. Applied Pilates delivers all three, whatever age you start. Pilates for over 60s →
Sport-specific injuries
The four injuries that keep
bringing sportsmen back.
Specific injury patterns Teejay has treated across 25 years — particularly prevalent in golf, tennis, badminton, padel, squash, hockey, CrossFit and HYROX.
Spinal
Facet Joint Capsule Bruising
Impact or sudden rotation in sport — frequently sending the back into protective spasm. Often misdiagnosed as a disc problem. Specifically treatable through Applied Pilates.
Facet joint pageSpinal
Pars Defect
A stress fracture from repeated hyperextension — common in fast bowlers, squash players and gymnasts. Requires specific, safe loading rather than rest alone.
Back pain pageNerve
Sciatic Nerve Impingement
Often a direct sports injury rather than degenerative — the distinction matters significantly for how it is treated. The wrong exercises make it significantly worse.
Sciatica pageSoft tissue
Glute & QL Trigger Points
Extremely common in racket sports and running. Frequently drives back, hip and referred leg pain that mimics more serious conditions.
Sports injury pageNot theoretical advice
Built by someone competing
at the same level.
Teejay doesn’t prescribe exercise he hasn’t tested on himself. At over 60, he is still competing internationally in squash — ranked in the world’s top 32. The same principles that keep him on court are exactly what he builds into every client’s programme.
Between 2015 and 2018, Teejay worked as Rehab Pilates Sports Therapist for Watford Football Club’s Premier League first team, junior players and match officials. The same Applied Pilates and rehabilitation methods used at the club continue to be used with every client at The Sogunro Practice in St Albans — regardless of level.
Top 32 World ranking Over-60s Masters Squash 2024
Watford FC Rehab Pilates Sports Therapist 2015–2018
England Representative Over-60s Masters Squash
25+ Years clinical practice 35 years total experience
Teejay Sogunro — England Over-60s Squash Masters International Team Member 2024 · World ranked top 32
Why trust Teejay Sogunro
View full credentials →
✓England Over-60s Squash Representative
✓World Ranking Top 32 · 2024
✓Rehab Pilates Sports Therapist — Watford FC, 2015–2018
✓STOTT PILATES® Full Comprehensive Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) Osteopathy — Middlesex University
✓25 years professional clinical practice · Founded 2001
What male clients say
Results — in their own words.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
Back pain · 8 months
"Fast forward 8 months and I am swimming, cycling and managing to work unimpeded. My core strength has improved dramatically. I can’t recommend Teejay highly enough."
★★★★★
Sports injury · ACL rupture
"I came to Teejay a few months after I ruptured my ACL. He is super knowledgeable about sports injuries, has a fantastic array of equipment, and a brilliant attitude. Because of his help I skied twice with my ruptured ACL and am now playing golf and football again."
★★★★★
10+ years · sports injury
"I have no hesitation recommending Teejay for diagnosis, rehabilitation and prevention of sports injuries. Playing sport to international level, Teejay has helped me overcome issues and extended my playing career."
Getting started
Three steps to lasting results.
Every client begins the same way — an honest assessment of what’s actually going on. No generic class. No assumptions based on age or fitness level.
01
Movement Assessment
£85
60 min 1-to-1 with Teejay. He assesses your strength, movement quality and any specific injuries — then gives you a clear, honest plan before any commitment. Includes introduction to the full apparatus suite.
Book assessment →02
Osteolates + 1-to-1 Sessions
From £79.83
Personalised sessions on the full STOTT apparatus, built around your specific injury history, sport demands and goals. First block includes complimentary Osteolates session as a welcome bonus. Not a class — a programme.
View prices →03
Small Group Membership
From £129/mo
Once foundation strength is built, small group membership maintains it long term. Maximum 7 clients. No lock-in. Still personal attention every session. Essential £129/month · Premium £219/month.
View timetable →Related pages & information
Sports injurySports Injury RehabilitationRead more → The methodReformer & Apparatus PilatesFull studio → Back painBack Pain St AlbansRead more → PricingFrom £85 assessmentAll prices → Post-surgeryPost-Surgery RehabilitationRead more → LocationLondon Colney, St AlbansFree parking → TreatmentOsteolates TherapyFrom £65 → ConditionSciaticaRead more → ConditionFacet Joint SyndromeRead more → ConditionHip & Knee PainRead more → Reviews4.9 Stars · 117 ReviewsRead reviews → AboutTeejay SogunroFull background → WatchBack Pain & Pilates videoWatch → ConditionShoulder & Neck PainRead more →
Common questions
Questions about Men’s
Applied Pilates
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Pilates was invented by a man — Joseph Pilates — and originally used to rehabilitate male soldiers during World War I. The association with women is a marketing phenomenon, not a clinical one. Men’s Health, the Guardian and the BBC have all recently covered the shift toward men using Pilates specifically for joint health, injury rehabilitation and performance longevity. At The Sogunro Practice, the instructor is a male England international squash competitor ranked in the world’s top 32 at over 60.
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Applied Pilates builds the deep stabilising muscles that most gym training misses — the core, hip stabilisers and spinal stabilisers. In practice, most male clients find their gym performance improves because their foundation is stronger. It does not replace heavy resistance training for hypertrophy, but it makes everything else more effective and significantly reduces injury risk.
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These sports all involve repeated rotation and high spinal load, which is exactly what drives the four injury patterns treated here — facet joint capsule bruising, pars defect, sciatic nerve impingement, and glute and QL trigger points. Applied Pilates identifies the specific muscular imbalances your sport is creating and corrects them, rather than just treating the symptoms after each flare-up. Sports injury rehabilitation page →
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The Guardian and BBC have both recently reported on problems with large group reformer studios — poor regulation, under-qualified instructors, no individual assessment. At The Sogunro Practice, every client starts with a 60-minute 1-to-1 assessment before any exercise is prescribed. Sessions are capped at a maximum of 7 clients, and Teejay holds STOTT PILATES® Full Comprehensive and Rehabilitation certification. There is no generic class plan here.
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All new clients start with the £85 movement assessment. After that, 1-to-1 sessions are from £79.83 per session (3-session block), Osteolates Therapy from £65, small group from £32 pay-as-you-go, and monthly membership from £129. Full prices and membership options →
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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, Chiswell Green and How Wood. Map and full directions →
Ready to find out what’s actually missing?
Start with the
Book Your £85 Assessment
Or call Teejay directly 07734 578959
Start with the
£85 assessment.
60 minutes. 1-to-1 with Teejay. A clear, honest picture of what’s driving your pain or limiting your performance — and a plan that actually addresses it. 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
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.