★★★★★
Back spasms"Went to see Teejay after a sleepless night with back spasms. He put me right and was very reassuring, I haven't had any spasms since seeing him and feel a lot better. I would totally recommend Teejay"
Finding the studio in London Colney
In the village itself, with free parking directly outside.
The studio is in London Colney itself, on Alexander Road — a few minutes by car from most of the village and walkable from a good part of it. The A1081 runs through the village and junction 22 of the M25 is two minutes away. Put AL2 1JG into your sat-nav if you are coming from further out. The areas we cover has routes and timings from everywhere else we serve. Also close by: St Albans, Shenley & Radlett and Borehamwood.
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.
"An exercise is only safe once someone has checked your body can do it. After that it is only useful if you keep doing it."
Teejay Sogunro — credentialsFull credentials and background →
✓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
Why people choose the studio on their doorstep
Back pain and sciatica that was dealt with once, and never quite stayed dealt with.
Most people here have already tried something — a course of physio, a chiropractor, a gym programme, a Reformer class down the road. Some of it helped for a while. What none of it did was work out why the problem keeps returning and then build something around that answer which is still running a year later.
Personalised is the first of the three things that make the difference. Your programme is written from your assessment, for your body, and revised as that body changes. You are not following a plan drawn up for a room, and you are not repeating in month six what you were given in week one.
Specialised is the second. This is a full apparatus studio run by a sports therapist with twenty-five years of clinical practice, not a fitness class with a Reformer in it. What you are given is chosen for what the assessment found, and the reasoning behind each choice is the part that is actually worth paying for.
Safe is the third, and the one most people underestimate. Most exercise that goes wrong goes wrong because it was the right movement at the wrong time, or the right load in the wrong position. Groups here are capped at seven so the repetitions are watched, and the spring setting is set for the person rather than called out to the room.
Those three matter most when they are constant. A back that has been treated once is not fragile, but it does need the work to keep happening — which is why the people who do best here are the ones for whom this became part of the week rather than a course they finished.
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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| What matters | Standard Reformer studio | Applied Pilates London Colney |
|---|---|---|
| Apparatus | Reformer only | Full STOTT Pilates 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 Pilates 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 ✓ |
Client results
What London Colney clients say about staying with it.
★★★★★ 4.9 ★ on Google · 120+ reviews · London Colney, St Albans
★★★★★
Tailored programme"Excellent setting and equipment. Teejay compiled a tailor-made programme based on my current condition and goals and is responsive during the sessions, giving guidance on the various exercises. Initial 1:1 sessions were helpful in getting me, a pilates novice, started and the subsequent small groups are great for moving on to the next stage. The online booking process via an app is clear and simple"
★★★★★
Patient, careful coaching"Ever since I have been coming to Pilates reform I have enjoyed every moment Tea Jay is a very good and patient trainer always making sure we are doing exercises correctly and is always cheerful 😀😄😄"
Reformer Pilates London Colney · AL2
Why Reformer Pilates London Colney clients keep coming back.
Because the programme keeps moving. Something that is reassessed as you change does not go stale, and small-group apparatus sessions are the format that lets it keep moving without needing a 1-to-1 every week. A plan that is yours, run in a room where seven people are watched rather than thirty counted — that combination is what people stay for.
Who we see from London Colney
Neighbours, mostly, and a good number who first came in with something specific and never left. Back pain and sciatica that settled and returned, hip or knee pain that changed how they walk, shoulder and neck pain that comes back every few months. Others arrive after a course of physio, after knee replacement or hip replacement, wanting to rebuild properly rather than guess at it.
Clients come from London Colney village, Napsbury Park, Colney Heath, Shenley, Bricket Wood, Park Street and Frogmore — close enough that a weekly slot is a walk or a five-minute drive rather than a journey. Distances from every town we serve are set out on the areas we cover, and neighbouring pages cover Hemel Hempstead, Welwyn Garden City and the other towns we serve.
What a London Colney session involves
The first hour is the Movement Assessment: history, posture and how you actually move, with nothing prescribed until it is done. 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), which is where the programme is built, and then small-group apparatus sessions, capped at seven people. Some people keep a 1-to-1 Reformer and apparatus course running alongside where a problem needs closer attention.
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 same person can be progressed for years without running out of ways to load them. That is what makes an ongoing programme possible rather than a six-week course. Where the soft tissue is the limiting factor, Osteolates Therapy and Deep Oscillation Therapy run alongside. Prices and memberships
London Colney questions, answered
On Alexander Road, in the village itself — a few minutes by car from most of London Colney and walkable from a fair part of it. Parking is free, directly outside, with no time limit, and it is step-free from the car to the studio door.
Yes, and being local makes it easier: nothing goes on a Reformer before the assessment, so you are never guessing at an exercise you have not been taught, and groups are capped at seven so every repetition is watched. Most beginners here start nervous and are surprised how quickly it becomes a fixed part of the week. The free movement self-check will give you a sense of it beforehand.
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 one sequence to a room. Here the sequence is written from your assessment, revised as you change, and taught in a group small enough that the spring setting is chosen for you rather than announced to everyone. That is what clinical Pilates means, and it is why it works as something ongoing rather than as a course.
That is a good deal of what happens here. People arrive when the formal treatment has finished, the pain has eased and the confidence has not come back, or when they have been discharged with a sheet and no idea how to progress it. After physio has the longer answer, and the assessment is where it starts either way.
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. Living in the village, most people settle into the same slot each week — a ten-session block is £299 and membership starts at £129 a month.
Reformer Pilates London Colney clients are usually in the studio within a week of enquiring. Book your £85 Movement Assessment
Where this goes after the first hour
Book nowContact & DirectionsEnquire to book → PricingPrices & MembershipFrom £85 — view all → ScheduleTimetable & BookingsView timetable → Also availableOsteolates TherapyFrom £65 → Reviews4.9 ★ on Google · 120+ 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 →
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Enquire About Your £85 AssessmentOr call Teejay directly 07734 578959
Start with the
£85 Movement Assessment.
Sixty minutes, one to one with Teejay, and a clear account of what is driving the problem and what to do about it. From there most people move onto the Foundation Programme and then into small-group apparatus sessions — £32 pay-as-you-go, £299 for a ten-session block, or membership from £129 a month. Ample free parking on site. Every Reformer Pilates London Colney programme starts here.
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