★★★★★
Chronic lower back pain
"I had seen three physios and a chiropractor over two years. After six sessions with Teejay I finally understood what was actually happening in my body. The assessment alone was worth every penny."
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.
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.
"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 Sogunro — credentials
✓STOTT PILATES® Full Comprehensive Certified
✓STOTT PILATES® Rehabilitation Certified
✓Qualified Sports Therapist
✓Studied BSc (Hons) 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 →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
Wunda 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.
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 approach02
Full apparatus — not Reformer-only
Most local studios offer Reformer beds only. Applied Pilates has the full STOTT range: Reformers, Cadillac, Trapeze Table, Wunda Chair, Barrels — tools most studios simply don't have. This means rehabilitation exercises that a standard studio cannot offer.
View timetable03
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 BBC as a source of injuries.
View prices & membership04
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 matters | Standard Reformer studio | Applied Pilates St Albans |
|---|---|---|
| Apparatus | Reformer only | Full STOTT suite — 6+ apparatus ✓ |
| Group size | 10–13 clients | Maximum 7 clients ✓ |
| Programme | Fixed class — same for everyone | Built on your movement assessment ✓ |
| Instructor training | Reformer-only qualification | STOTT full comprehensive — 4+ years ✓ |
| Approach | Fitness and wellness | Rehabilitation-informed clinical ✓ |
| Osteolates Therapy | Not available ✕ | Integrated hands-on treatment ✓ |
| Suitable for chronic pain | Not designed for it ✕ | Specifically designed for back pain, sciatica ✓ |
| Parking | Varies ✕ | Free parking on site ✓ |
Who we help
The people this stage
was 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.
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 Wunda 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.
Client results
What St Albans clients say when
movement is treated as medicine.
★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
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."
★★★★★
Post-surgery rehabilitation
"Nobody else explained my movement patterns to me like that. The combination of Osteolates Therapy and the small group sessions completely transformed how I exercise."
★★★★★
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."
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.
01
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 assessment02
1-to-1 Programme
From £79.83
Personalised programme built on your assessment. 3-session block (£259, includes Osteolates Express bonus) or 6-session course (£479, includes Osteolates Full bonus).
View 1-to-1 prices03
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 optionsEverything 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
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At The Sogunro Practice in London Colney: movement assessment £85, 1-to-1 sessions from £79.83 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 apparatus with a maximum of 7 clients and a programme built around your movement assessment. Full pricing →
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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.
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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 →
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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.
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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.
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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, 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 →
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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.
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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. New clients who purchase their first 1-to-1 block receive a complimentary Osteolates session as a one-off welcome bonus. Learn more about Osteolates →
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Sessions run Monday to Friday from 8:30am to 7:30pm, and Saturday mornings to 12:30pm. View the full timetable →
Ready to find out what's really going on?
Start with the
Enquire About Your £85 Assessment
Or call Teejay directly 07734 578959
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.
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