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Rehab-led Pilates · Golf, tennis, padel & squash · Applied Pilates

You’re back playing.
But you’re not going for the shot — and you won’t be until the work happens between rounds.

The back held up last time, so you are out there again — just not the way you were. The backswing is shorter. You let the wide one go. Rotation is what your back is now avoiding, and avoiding it is exactly what leaves it underprepared for the next time you need it. Closing that gap is not a six-week job. It is what the sessions between rounds are for, all season and through the off-season, which is why most players here end up on a rolling membership rather than a course. Applied Pilates for golfers in St Albans — and for tennis, padel and squash players. Founded 2001. Ample free parking on site, 2 minutes from M25 J22. Nothing actually injured, just losing range? Strength, balance and mobility.

Full STOTT Pilates apparatus suite Maximum 7 per session STOTT Pilates® certified Founded 2001 Free parking · M25 J22 Beginners welcome
Top 32
World ranked 2024England Over-60s international squash
7
Maximum per sessionTeejay knows every client personally — every session
£85
1-to-1 Movement Assessment60 min · 1-to-1 · beginners welcome · no obligation
3 yrs
Premier LeagueWatford FC Rehab Sports Therapist, 2015–2018
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

What actually went wrong

Your back didn’t fail on the swing.
It failed on everything before it.

Golf, tennis, padel and squash all ask the same thing: generate force through rotation, repeatedly, often off balance, and frequently after sitting still for hours. When a back goes during a round or a match, the swing usually gets the blame. It rarely deserves it.

What normally happens is that the hips and thoracic spine stop contributing their share of the rotation, and the lower back quietly takes up the slack — for months, sometimes years, before anything hurts. The episode is simply the point at which the compensation runs out. Which is why resting until it settles and then going straight back to playing tends to produce the same episode again. Nothing changed except the pain.

"A season is not won in the six weeks after an injury. It is held together by what happens in the weeks when nothing hurts."

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 →
Teejay Sogunro in England kit with a squash racket at the WSF World Masters championships
Teejay competes for England at Over-60s level. The rotation, lunging and overhead demands described on this page are ones he still meets weekly.

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 rotation in a controlled arc and progress it as it earns progression — which is exactly what returning to a rotational sport 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 each sport demands

Different sports.
Same weak link.

Every one of these sports loads the spine through rotation, usually at speed and often when you are already tired. The weak link is almost never the swing itself.

01
Golf
One-directional rotation, repeated eighty times or more, plus a long carry and a longer drive home. Hip mobility and thoracic rotation are what protect the lumbar spine through the downswing.
Back pain rehab →
02
Tennis
Overhead load plus repeated deceleration and change of direction. The serve asks for extension and rotation at the same moment — the combination lower backs like least.
Shoulder & neck →
03
Padel
Booming, social, and often played by people who have not trained for it. Short court, sudden lunges, overheads off the back glass. Injuries are rising alongside participation.
Sports injury rehab →
04
Squash
Extreme lunge depth, constant direction change, rotation under fatigue. Teejay’s own sport — and the reason these programmes are built around control at end range, not strength alone.
Teejay’s background →
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 ✓
Teejay Sogunro at the WSF World Masters Squash Championships, Amsterdam 2024
WSF World Masters, Amsterdam 2024. Golf, tennis, padel and squash load the body differently — but the weak link is usually the same.

Who we help

Conditions we see in golfers
and racket sport players.

Most clients arrive having already had the episode, been treated for it, and gone back to playing carefully. These are the patterns we see most often underneath that.

Three things decide whether that holds. Personalised: the programme is written from your assessment and revised as your rotation changes, not handed to a room. Specialised: it is chosen by a sports therapist with twenty-five years of clinical practice who knows what a golf swing and an overhead smash actually demand. Safe: groups are capped at seven, so the load is set for the person rather than called out to everyone — which matters most when you are loading rotation under speed.

None of the three does much as a one-off. They work because they keep happening, in season and out of it, which is what separates a player who stays on the course from one who keeps coming back to be fixed.

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
Teejay Sogunro receiving a trophy at a national squash presentation
Competing at this level after sixty is the practical case for the work on this page — capacity, not caution.

Client results

What St Albans players say about staying in the game.

★★★★★ 4.9 ★ on Google · 123 reviews · London Colney, St Albans
★★★★★
Chronic lower back pain
"I suffered with painful hips due to tendinopathy for probably a couple of years before I started at Applied Pilates. After regular attendance over the last 18 months or so I am now often pain free and am definitely fitter with improved core strength. The studio is very convenient ant there is a nice atmosphere in the group sessions. I definitely recommend giving Reformer Pilates a try."

— Sarah L.

"I've been coming here for over a year now 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. Teejay is always on hand to help, and it's great being able to go at my own pace with my own routine specific to my condition."

— Suzanne K.

"I have been seeing Teejay for treatment on my back for many years .. He is incredibly and will really take his time to try and fix the issue.. Can highly recommend.."

— Claire S.

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

Your journey

Three steps. The third is the one that keeps it.

Every client begins the same way — an honest assessment of what is actually happening. The first two steps get you playing freely again. The third is the one that keeps you there, which is why it is a rolling membership rather than a finish line.

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
for golf and racket sports

  • 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 →
  • Usually not. In most cases you keep playing while the work goes on around it — which is rather the point of doing it weekly rather than in a block. If something genuinely has to come down for a few weeks, that gets said at the assessment rather than assumed, and it is said with your season in mind.
  • Physiotherapy resolves the episode. What it is not designed to do is rebuild rotational capacity for a sport over the following months. The two work well together — many clients come to us having been discharged and told to stay active, without being told what active should actually look like.
  • Both, in that order. The assessment and the Foundation Programme get you playing freely again. After that most players stay on a rolling small-group membership, because rotation you have rebuilt is rotation you have to keep — Essential is five sessions a month at £129, Premium is ten. Monthly rolling, so it flexes around your season rather than locking you into one. Most clients here are recreational: a weekly padel game, Saturday golf, club tennis. The demands on the spine are the same; you simply have less time to prepare for them.
  • Teejay competes internationally in his sixties, so he is unlikely to tell you it is not. What we can promise is an honest assessment of where you are now and what it would take to close the gap. We would rather set that out at the start than sell you a timeline.
  • 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 improves the programme. Bring whatever you have been told. If a coach is working on your technique that is complementary — we are addressing what your body can deliver, not your swing.
  • 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. A clear, honest picture of what is limiting your rotation and what to do about it — then the programme, then the weekly sessions that hold it together through a season. 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