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Reformer Pilates Borehamwood · Full apparatus studio in London Colney · Under six miles through Shenley

The stretches help for about an hour. Reformer Pilates for shoulder and neck pain, 15 minutes from Borehamwood.

Most people who come to us from Borehamwood have had the same conversation more than once: it is tension, try to relax, here are some stretches. The stretching helps for an hour. What nobody has looked at is how the shoulder blade moves on the ribcage, and what the neck has been doing to cover for it. The hour that starts here is a Movement Assessment — history, posture and how you actually move — and that is what it goes looking for.

Not sure whether that is what is happening? Two minutes with the movement self-check →

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 along the tall studio windows, with the Ladder Barrel and the Cadillac / Trapeze Table frame, in the high-ceilinged apparatus room at Applied Pilates, London Colney, St Albans

The Sogunro Practice · Serving Borehamwood · 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

Getting here from Borehamwood

Under six miles through Shenley, and you can park outside.

The run is north through Shenley on the B5378, then down into London Colney — five and three-quarter miles, with no town centre to fight through at either end. If the motorway suits your day better, junction 22 of the M25 sits two minutes from the door. AL2 1JG in the sat-nav will give you a live time, since the M25 decides that more than the mileage does. Every other town we serve has its own route and timing on the areas we cover page. Also close by: Shenley & Radlett, Barnet & Edgware and London Colney.

The studio is Unit 5, Hertfordshire Business Centre on Alexander Road, with free parking directly outside and no time limit. Ground floor throughout, step-free from the car park to the studio door — which matters more than it sounds if you are arriving in pain.

"A stretch borrows relief from the next hour. Changing how the shoulder blade carries load is what keeps the neck out of it."

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 →
Reformers and apparatus in the Applied Pilates studio, London Colney, around fifteen minutes from Watford
Under six miles through Shenley — and the reason for the drive is the room itself, not the class timetable.

What the stretches keep missing

The pain is in your neck. The problem is usually your shoulder blade.

Almost everyone who arrives with neck pain has been told it is tension, and almost everyone has been given stretches for it. Stretching a muscle that is already working too hard buys an hour of relief and changes nothing about why it is working too hard.

The shoulder blade is meant to move on the ribcage — gliding, tilting and rotating as the arm travels. When it stops doing that, something still has to hold the arm up and steer it, and the muscles running from the neck to the shoulder take the job on. They are not built for it. They are built to move your head.

That is why the ache arrives in the afternoon rather than the morning, and why it sits in the same two or three places every time: the top of the shoulder, the base of the skull, between the shoulder blades. That is not where the fault is. It is where the fault is being paid for.

So the work is not neck work. It is teaching the shoulder blade to take its share again, then loading it until it holds through a normal day. The neck goes quiet as a consequence rather than as a target.

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
Reformer Pilates Borehamwood clients train here — the STOTT Pilates apparatus studio at Applied Pilates, London Colney, St Albans
A single studio at London Colney, about fifteen minutes from Borehamwood, with free parking outside.
What mattersStandard Reformer studioApplied Pilates Borehamwood
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 ✓
Reformers, Cadillac, Trapeze Table, Stability Chair, Ladder and Arc Barrels and Spine Corrector in the London Colney studio
The studio you would be travelling to — London Colney, two minutes from M25 J22, with free parking on site.

Client results

What Borehamwood clients say about the difference it made.

★★★★★ 4.9 ★ on Google · 120+ reviews · London Colney, St Albans
★★★★★
Chronic lower back pain
"My husband and I have been doing Applied Pilatus with Teejay since February. We love it! Teejay has been guiding us with the exercises each week and we can see progress from the weekly Pilatus. We can highly recommend it."

— Marna E.

"Had trouble with a trapped nerve in my back which was so painful. Just after one session with Teejay made it feel so much better. Would highly recommend going to see him for any treatment!!"

— Gary M.

"I am a tennis player/ coach that has suffered with multiple injuries. Mainly my lower back. I went to Teejay and after all these years he has helped me so much with lower back pain. Additionally, i have had tendonitis of my arm which he is helping me recover. I have seen many physios throughout my sporting career but would recommend Teejay out of everyone!"

— Ellie C.

★★★★★
Sciatica
Reformer Pilates Borehamwood · WD6

Six miles to have the shoulder looked at, not just the neck.

Borehamwood is not short of Reformer studios, and a class will make you stronger. What a class cannot do is watch one shoulder blade against the other and work out which one has stopped contributing, and in what order to bring it back. That takes an hour of assessment first, and then a programme that changes as the shoulder changes. That is what the drive buys: not the apparatus, but the decision about what to do with it.

Who travels in from Borehamwood

Neck ache that arrives in the afternoon, a shoulder that will not go overhead without hitching, headaches that start at the base of the skull, pins and needles down an arm. Most have been offered stretches or massage for shoulder and neck pain and found the relief lasts about as long as the appointment.

Clients come from Borehamwood, Elstree, Shenley, Radlett, Arkley and Barnet. Distances from every town we serve are set out on the areas we cover, and neighbouring pages cover Shenley & Radlett, Barnet & Edgware and Watford.

Some arrive with a shoulder that was operated on or rehabilitated years ago and has never felt the same since — after a course of physio, after knee replacement or hip replacement. Others have older back pain or sciatica underneath it, or a hip or knee that quietly changed how they stand. The neck is rarely the first thing that went wrong.

Pilates classes for Borehamwood: what a session involves

The first hour is the Movement Assessment. For a neck and shoulder pattern it spends most of its time on the shoulder blade — how it sits at rest, whether it moves when the arm does, and which side gives up first. The Movement Assessment is £85 (60 minutes, 1-to-1). From there the usual route is the Foundation Programme (£269, three 1-to-1 sessions) and then small-group apparatus classes, capped at seven people, or a 1-to-1 Reformer and apparatus course if the problem needs closer supervision. For anyone looking for Pilates classes in Borehamwood, the group sessions here are capped at seven and run by the same practitioner who assessed you.

Because this is a full STOTT Pilates apparatus studio — Reformers, Cadillac / Trapeze Table, Stability Chair, Ladder Barrel, Arc Barrel and Long Box — rather than a Reformer-only room, the arm can be loaded overhead, in front and behind it with the body supported, which is where shoulder work has to happen before it means anything. Osteolates Therapy runs alongside where the soft tissue itself is the limit. Prices and memberships

Borehamwood questions, answered

  • Under six miles, north through Shenley on the B5378, or two minutes from junction 22 of the M25. Parking is free and directly outside, with no time limit.

  • Because the muscles running from the neck to the shoulder take over when the shoulder blade stops moving properly, and then they ache. Treating where it hurts buys an hour. Changing what the shoulder blade does is what makes the hour last. If you want a steer before committing, the free movement self-check runs through it in two minutes.

  • The Movement Assessment is £85 (60 minutes, 1-to-1). After that: the Foundation Programme is £269 for three 1-to-1 sessions, single 1-to-1 sessions are £95, and a six-session 1-to-1 course is £479 — about £79 a session. Small-group apparatus classes are £32 pay-as-you-go or £299 for a 10-session block, about £30 a session. Memberships start at £129 a month. Full detail is on prices and memberships.

  • A class teaches a sequence to a room, and everyone in the room gets the same sequence — including the overhead work a stiff shoulder should not be doing yet. Here the sequence is decided after an hour spent working out what your shoulder actually does, and it changes as that changes. That is what clinical Pilates means here.

  • No. Stretching a muscle that is overworking gives relief while you are doing it and changes nothing about why it is overworking. The work here is to give the load back to the shoulder blade, then build it up until it holds through a normal day.

  • The studio runs Monday to Thursday 7:30am–7:30pm, Friday 7:30am–5:30pm and Saturday 7:30am–1:30pm. Group classes are booked through the timetable; assessments, 1-to-1 sessions and Osteolates Therapy are arranged through the enquiry form or on 07734 578959. Borehamwood clients often book on the way back through Shenley rather than making a separate trip.

Reformer Pilates Borehamwood clients are usually in the studio within a week of enquiring. Book your £85 Movement Assessment

What the first hour actually does

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Ready to find out what's really going on?

Start with the
£85 Movement Assessment.

Sixty minutes, one to one with Teejay. You will leave knowing whether your shoulder blade is doing its job, what your neck has been covering for, and what it takes to hand the work back. Ample free parking on site. Every Reformer Pilates Borehamwood programme starts here.

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