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Rehab-led Pilates · After physio, osteo, chiro or surgery · Applied Pilates

Physiotherapy, chiropractor, osteopathy done. Pain settled. But you still feel vulnerable and move like something might go wrong.

You did the treatment. You followed the advice. You were signed off — and on paper, you're better. But you still think before you lift, and you still avoid the things you used to do without a second thought. Nobody told you what safe looks like now, so you've been guessing, and guessing usually means doing less. Applied Pilates in St Albans is built for that stage: the part after physio, osteopathy, chiropractic or surgery, when you need to rebuild capacity and confidence rather than manage symptoms. Founded 2001. Ample free parking on site, 2 minutes from M25 J22.

Full STOTT Pilates apparatus suite 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

The gap nobody explains

Treatment ends where rehabilitation should begin.

Physiotherapy, osteopathy, chiropractic and surgery are built to resolve a problem. They do that well, and when the problem is resolved the episode closes — that is how the system is designed to work. What it is not designed to do is walk you back to full capacity afterwards. Pilates after physio is built for the stage that begins once that episode closes.

So you get discharged with a sheet of exercises and a sense that the rest is up to you. Most people do them for a fortnight. Then life resumes, the exercises quietly stop, and the strength never comes back — not because anyone failed, but because nobody owned that stage. That gap is what Pilates after physio is built for. We are not an alternative to the care you have had. We are the part that comes after it. We set out the three reasons this happens, and what each one needs, in why recovery stalls after physio.

"Being pain-free and being capable are not the same thing. Most people are discharged at the first and assume the second will follow."

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

Applied Pilates and Osteolates Therapy are movement-based rehabilitation services. This page is for informational purposes — consult your GP or specialist for medical advice.

Full credentials and background →
Teejay Sogunro taking a client’s history at the start of a movement assessment, The Sogunro Practice, London Colney
Discharge is not the same as recovery. The assessment starts where your physiotherapy, chiropractic or surgical care finished.

The apparatus suite

The only fully equipped STOTT Pilates apparatus
studio in London Colney, St Albans.

Most Pilates studios have reformers. Applied Pilates has the full STOTT Pilates suite. That range is what makes it possible to load a movement around a restriction rather than avoid it — which is exactly what rebuilding after physio, osteopathy, chiropractic or surgery requires.

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
Stability 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

Not a fitness class.
Not a replacement for your clinician.

The difference between a rehabilitation-informed programme and a fitness class becomes critical once you are past the treatment stage and trying to rebuild. Every session is built on your Movement Assessment rather than a class plan, and progressed only when you are ready for it. That is what separates Pilates after physio from a general studio class.

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 approach
02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT Pilates range: Reformers, Cadillac, Trapeze Table, Stability Chair, Barrels — tools most studios simply don't have. This means rehabilitation exercises that a standard studio cannot offer.
View timetable
03
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
04
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 mattersStandard Reformer studioApplied Pilates St Albans
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 ✓
Client performing a supervised thigh stretch on the Reformer while Teejay Sogunro observes, Applied Pilates London Colney
Supervised, one-to-one work — the difference between doing the exercise and doing it in a way that changes anything.

Who we help

Who Pilates after physio
is built for.

Most clients arrive having already been through physiotherapy, osteopathy, chiropractic or surgery. The pain has usually settled. What has not come back is strength, capacity and the confidence to move without thinking about it. That is the point at which Pilates after physio makes the most difference.

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

View all conditions & treatments

Client results

What St Albans clients say when
movement is treated as medicine.

★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Chronic lower back pain
"I have going to Applied Pilates for many years. I am keen tennis player and I am sure doing pilates has helped me avoid injury. Teejay is extremely knowledgeable and his advice has helped me deal with the odd twinge in the most effective way."

— Cecilia W.

"I have been attending Applied Pilates with Teejay for approx 1 year and have found the results to be so beneficial! My posture has dramatically improved and I get less back pain now because my core muscles are stronger. Reformer pilates is now part of my life."

— Costas C.

"The practice offers more than just Pilates. After a knee replacement, the Physio Teejay gave me had me on the golf course far sooner than expected. Every one has a "Bespoke routine" to suit their needs. I joined Teejay in my early 70's, 8 years ago, and have no intention of discontinuing my weekly visits."

— Dagny M.

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

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. It is the same starting point for everyone coming to Pilates after physio.

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 · 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
Pilates after physio

  • 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 session uses the full STOTT Pilates apparatus with a maximum of 7 clients and a programme built around your Movement Assessment. Full pricing →
  • Not necessarily. Many clients start while still under a physiotherapist, osteopath or chiropractor, and the two work well together — one is resolving the problem, the other is rebuilding what you can do. If you are mid-treatment, bring what you have been advised and we will build around it. If you have been discharged, this is exactly the stage Pilates after physio is designed for.
  • Being careful indefinitely becomes its own problem — deconditioning is what keeps people limited long after the tissue has healed. Spring-loaded apparatus lets resistance be set precisely, so a movement is loaded at a level you can complete well, and progressed only when you are ready. Everything starts from the £85 Movement Assessment, so nothing is guessed. 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. 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 →
  • Yes, and it genuinely improves the programme. Many clients bring notes, a discharge summary or scan results to the assessment, and we work with what you have been advised rather than around it. We do not diagnose and we do not replace medical care — we take over once the diagnosis exists and your clinician has done their part.
  • 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. An honest picture of what you are currently capable of — and what it would take to get the rest back. 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