★★★★★
Back pain & Osteolates
"I’ve been coming here for over a year and it’s been so helpful at keeping my back pain at bay, in a way that none of the other therapies I’ve tried could."
Understanding the method
What is Osteolates Therapy?
Osteolates Therapy is a system Teejay Sogunro developed after over 25 years of working with clients who were stuck in a cycle of chronic pain. It was built to solve a specific problem — the gap that exists between standalone soft tissue therapy and exercise rehabilitation.
Most people with musculoskeletal pain receive either hands-on treatment or exercise. Neither works as well in isolation. Soft tissue treatment can relieve a tight muscle but cannot retrain a movement pattern. Exercise can build strength but cannot release tissue that is inhibiting normal movement. You need both — in the right sequence.
"We have found over the years that clients who combine Applied Pilates exercises with Osteolates soft tissue treatment improve strength and flexibility more quickly — and their improvements last."
Osteolates uses a combination of soft tissue treatment techniques, stretching, and Applied Pilates rehabilitation exercise to help clients resolve chronic and acute musculoskeletal issues that other treatments have not been able to solve. It is particularly effective for people who have already tried physiotherapy, osteopathy, or chiropractic without lasting results.
Many people suffer from recurring pain that other treatments haven’t solved. Osteolates is designed for exactly that situation — when you’re stuck in a cycle and nothing lasts. Read Teejay’s story →
The treatment process
How Osteolates Therapy works.
Every session follows a structured process — but it is not a fixed protocol. It adapts to what your body needs at that point in your recovery. The sequence matters: preparing tissue first, then exercising it, delivers better results than exercise alone.
01
Assessment of tissue and movement
Teejay assesses which muscles are tight, inhibited, or guarding a painful joint. Treatment is targeted at the actual problem — not just the symptom.
02
Specialist soft tissue treatment
Hands-on treatment to increase circulation, reduce pain, release tight structures, and activate inhibited muscles. This also prevents muscles becoming fibrotic — a common cause of long-term chronic issues.
03
Targeted rehabilitation exercise
Applied Pilates exercises are introduced while the tissue is receptive and the nervous system response has improved. Exercise becomes far more effective than it would be without the preparation.
04
Written home care plan
Full sessions include a written home care plan so you can continue the rehabilitation between appointments. Your recovery progresses even on the days you are not in the studio.
ℹ
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation and exercise services delivered by a STOTT Pilates certified instructor and qualified sports therapist. If you are under active medical care, please consult your GP before booking.
Techniques used
What happens during
an Osteolates session.
Each session draws on a range of specialist techniques depending on what your condition requires at that point in your recovery.
Clinical
HIVAMAT Deep Oscillation Therapy
Deep tissue healing for accelerated post-surgical recovery and treatment of acute and chronic soft tissue issues and inflammation.
Support
Kinesiology & Stability Taping
Supportive and corrective taping to maintain tissue changes between sessions.
Core
Soft Tissue Mobilisation
Deep tissue work to release restrictions and restore normal muscle function throughout the affected area.
Sports therapy
Remedial & Sports Massage
Targeted massage for musculoskeletal pain, muscle tension and post-sports recovery.
Specialist
Trigger Point Dry Needling
Acupuncture needle technique to release deep tissue tension and restore muscle activation at specific trigger points.
Rehab
Applied Pilates Exercise
Condition-specific Applied Pilates exercises prescribed, demonstrated and supervised during the session itself.
Why the combination works
Osteolates Therapy — the prerequisite
that makes Applied Pilates work better.
Exercise alone is often not enough. When muscles are tight, inhibited, or guarding a painful joint, the nervous system prevents them from responding normally to exercise. Osteolates solves this problem before it starts.
01
Tissue is prepared before exercise
Soft tissue treatment prepares the muscles so they can respond to and maximise the benefit of the right Applied Pilates exercises. The same exercises produce significantly better outcomes when tissue is prepared first.
02
Inhibited muscles are reactivated
When a joint becomes painful, the nervous system inhibits surrounding muscles to protect it. Those inhibited muscles must be reactivated before exercise can address the underlying weakness effectively.
03
Chronic issues are prevented
Osteolates prevents muscles from becoming fibrotic — losing their elasticity — and prevents the formation of adhesions that cause long-term chronic problems. It addresses damage before it becomes permanent.
04
Progress is faster and lasts longer
Clients who combine Applied Pilates with Osteolates Therapy improve strength and flexibility more quickly. Those improvements are maintained between sessions rather than declining between appointments.
When it helps most
Osteolates is particularly effective
in these situations.
Most effective where standard treatment alone has not produced lasting results — especially for people who have already tried physiotherapy, osteopathy or chiropractic.
Back Pain & Sciatica
Tight and guarding muscles around the spine respond well to soft tissue treatment before Applied Pilates exercise. Both the pain and its cause are addressed simultaneously.
Back pain page →
Posture & Core Stability
Tight or over-flexible hamstrings can both cause pelvic instability and back pain. Osteolates prepares the tissue before Applied Pilates corrects the root cause.
Posture correction →
Osteoarthritis & Joint Pain
When joints become dysfunctional, surrounding muscles guard and compensate. Osteolates redresses this imbalance — increasing circulation, reducing pain, and activating inhibited muscles.
Osteoarthritis page →
Sports Injuries & Muscle Issues
Muscle, tendon and ligament issues that emerge as your exercise programme progresses are resolved through Osteolates. Your Pilates programme continues without setbacks.
Sports injury →
Pre- & Post-Surgery Rehabilitation
Before surgery, Osteolates prevents fibrosis and maintains joint range of movement. After surgery, it maximises functionality during long-term recovery.
Post-surgery rehab →
Stuck in a Cycle of Pain
Many people suffer from recurring musculoskeletal issues that result in chronic pain from muscle imbalance and scar tissue build-up. Osteolates helps clients who have been unable to break this cycle.
Osteoporosis Management
Clients with osteoporosis who combine Applied Pilates with Osteolates improve strength and flexibility more quickly. Only clinically appropriate exercises are ever prescribed.
Osteoarthritis & osteoporosis →
Pilates Progress Has Plateaued
If you are an existing Applied Pilates client whose progress has slowed, Osteolates is often the reason. An occasional session can unlock improvements that months of additional exercise cannot achieve alone.
Session pricing
Osteolates Therapy St Albans —
prices & session options.
Two session options depending on what you need. Both available as standalone treatment or alongside your Applied Pilates programme.
Express
Enquire to book
£65
30 minutes · targeted treatment
Osteolates Express Session
Targeted at a specific area or issue. Ideal as a regular add-on for existing Pilates members managing a particular problem alongside group sessions.
- Targeted soft tissue treatment
- Focused rehabilitation movement
- Ideal add-on for existing members
- Effective for managing specific flare-ups
Recommended
Enquire to book
£110
60 minutes · comprehensive treatment
Osteolates Full Session
Comprehensive assessment, hands-on treatment throughout, targeted rehabilitation exercise, and a written home care plan. Recommended for new Osteolates clients and complex presentations.
- Full soft tissue assessment
- Hands-on treatment throughout
- Targeted rehabilitation exercise
- Written home care plan included
- Suitable standalone or with Pilates
Osteolates Therapy sessions are available by appointment on weekdays and Saturdays. They can be scheduled before, after, or between your Applied Pilates sessions. New clients who purchase their first 1-to-1 Pilates block receive a complimentary Osteolates Express session (£65 value) as a one-off welcome bonus. View all prices including Pilates membership →
Client results
What clients say about
Osteolates Therapy in St Albans.
★★★★★ Google Reviews · 4.9 from 117 reviews · London Colney, St Albans
★★★★★
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."
★★★★★
Osteolates & Pilates combined
"The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise. Nobody else explained my movement patterns like that."
Getting started
How to book Osteolates Therapy
in St Albans.
Osteolates Therapy is available to both new and existing clients. The path is slightly different depending on whether you are new to the practice or already attending.
01
New client?
Start with £85 Assessment
All new clients begin with a movement assessment. Teejay understands your history before prescribing any treatment. Osteolates is then recommended where appropriate. New clients purchasing their first 1-to-1 block also receive a complimentary Osteolates Express session as a welcome bonus.
Book assessment →02
Existing client?
Book directly
If you are already attending Applied Pilates sessions, call or email to book an Osteolates session at a time that complements your existing programme. No re-assessment required.
Call 07734 578959 →03
Osteolates only?
Standalone sessions available
Osteolates Therapy is available as a standalone service — you do not need to be a Pilates client. It works well as an addition to any other exercise programme or recovery plan.
Enquire to book →Qualifications behind Osteolates Therapy
STOTT PILATES® Full Comprehensive Certified STOTT PILATES® Rehabilitation Certified Qualified Sports Therapist Trigger Point Dry Needling Studied BSc (Hons) Osteopathy — Middlesex University YMCA Qualified Fitness Professional Registered Healthcare Practitioner — CNHC & CThA England Over-60s Squash Representative 2024 25 years professional practice · Founded 2001
Everything you need before you book
Related serviceApplied PilatesSTOTT certified · max 7 → LocationLondon Colney, St AlbansFree parking · M25 J22 → Back painBack Pain & SciaticaRead more → Reviews4.9 Stars · 117 ReviewsRead reviews → PricingFrom £65 ExpressAll prices → AvailabilityWeekdays & SaturdaysView timetable → CredentialsAbout Teejay SogunroFull background → WatchWhy Osteolates worksWatch video → ConditionSciaticaRead more → ConditionFacet Joint SyndromeRead more → ConditionHip & Knee PainRead more → ConditionShoulder & Neck PainRead more → ConditionHypermobilityRead more → Pilates forMen's Applied PilatesRead more → Pilates forPilates for Over 60sRead more →
Common questions
Questions about
Osteolates Therapy
-
Osteolates Therapy is a system Teejay Sogunro developed that combines specialist soft tissue treatment techniques with Applied Pilates rehabilitation exercise. It addresses both the tissue restriction and the movement pattern in a single session — getting you better faster than either approach alone. It is particularly effective for musculoskeletal conditions that other treatments have not resolved.
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No. Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Osteolates Therapy draws on osteopathic and sports therapy principles and is delivered by a STOTT Pilates fully comprehensive certified instructor and qualified sports therapist with over 25 years of clinical experience. It is a movement-based rehabilitation service. If you are under active medical care, please consult your GP before booking.
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No — Osteolates Therapy is available as a standalone service. However, clients who combine it with Applied Pilates sessions improve more quickly. Teejay will often recommend that existing Osteolates clients consider Applied Pilates as their condition improves, and vice versa.
-
Back pain is often maintained by a cycle of tight guarding muscles, inhibited deep stabilisers, and compensatory movement patterns. Osteolates addresses all three — working at both the tissue level (releasing tight and guarding muscles) and the movement level (reactivating inhibited stabilisers through targeted Pilates exercise). Both the pain and its cause are treated simultaneously. Back pain St Albans page →
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This depends on your condition. For acute issues, sessions are typically weekly initially, then fortnightly as you improve. For existing Applied Pilates clients, occasional Osteolates sessions — perhaps once a month — are enough to maintain progress and address any new tissue restrictions that appear as your programme advances. Teejay will advise you based on your specific presentation.
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The Express session at £65 is 30 minutes and is targeted at a specific area or issue. It is ideal as a regular add-on for existing Pilates members managing a particular problem. The Full session at £110 is 60 minutes and includes a comprehensive assessment, hands-on treatment throughout, targeted rehabilitation exercise, and a written home care plan. The Full session is recommended for new Osteolates clients and those with more complex presentations. View all prices →
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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, and Hatfield. Map and full directions →
Ready to break the cycle?
Start with the session
Book Osteolates Session
Or call Teejay directly 07734 578959
Start with the session
that changes everything.
Book an Osteolates Therapy session at The Sogunro Practice in London Colney. Soft tissue treatment and targeted rehabilitation exercise in a single session. No waiting. No guesswork. 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.