★★★★★
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.”
Applied Pilates & Osteolates Therapy · London Colney, St Albans · Founded 2001
Still in pain after
physio, chiro, osteo,
pilates & the gym?
There’s a reason —
and a real solution.
Applied Pilates and Osteolates Therapy at The Sogunro Practice in London Colney, St Albans. Specialist rehabilitation-informed Pilates for back pain, sciatica, sports injury and more. Beginners Pilates and Reformer Pilates welcome. Free parking on site. 2 minutes from M25 J22.
Or call: 07734 578959 — no obligation to book
4.9 stars · 117 Google reviews STOTT Pilates® certified Maximum 7 per session Beginners welcome Free parking · M25 J22 Founded 2001
£85
Movement assessment60 min · full analysis · honest plan · no obligation
7
Maximum per sessionGenuinely personal — not a franchise Reformer class
2001
Founded in St Albans25 years professional · 35 years total experience
4.9
Google rating117 verified client reviews · London Colney
“You’ve tried physio, chiro, osteo, Pilates and the gym — and you’re still in pain. I know exactly how that feels. Because the appropriate exercise doesn’t just strengthen tissue. It changes pain. That’s the difference.”
New to Pilates?
Beginners Pilates & Beginners Reformer Pilates in St Albans — no experience needed.
The £85 movement assessment is specifically designed to introduce complete beginners to the apparatus safely. No prior Pilates experience is required at any stage. Beginners often make the fastest progress because they haven’t yet developed compensatory movement habits.
A personal journey
Why Applied Pilates in St Albans is different — from someone who has been in pain himself.
Over 35 years ago, years of competitive sport left Teejay with a debilitating back condition. He tried physio, chiro, osteo, Pilates, gym programmes. Some helped briefly. But nothing lasted.
“Lasting improvement requires more than isolated treatment or generic exercise. I had to find a completely different approach — and that’s why I founded Applied Pilates in 2001.”
Teejay spent three decades developing a better way. Today he represents England in the Over-60s International Squash Masters, ranked in the world’s top 32. Not despite his back — because of how he learned to move.
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
✓25 years professional clinical practice · Founded 2001
Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation services. Please consult your GP before booking if under active medical care.
What makes us different
Not a fitness class. Not a franchise.
A genuine clinical approach.
01
Rehabilitation-informed Pilates — not fitness Pilates
Teejay’s approach is shaped by sports therapy, osteopathic principles and STOTT Pilates methodology. Every exercise is clinically appropriate for your body. The appropriate exercise doesn’t just strengthen tissue — it changes pain. That distinction is what separates Applied Pilates from fitness Pilates and generic rehabilitation.
02
Full comprehensive apparatus studio — not Reformer only
Most local studios offer Reformer beds only. Applied Pilates uses the full STOTT range: Reformers, Cadillac, Trapeze Table, Wunda Chair, Barrels — tools most studios simply don’t have, and that make clinical rehabilitation possible.
03
Maximum 7 clients per session — genuinely personal
The studio is intentionally capped at 7. Teejay knows your history, your movement patterns and your limitations session by session. Not the 15–20 person large-group Reformer class model the Guardian and Sunday Times have documented as injury-prone.
04
Osteolates Therapy — a proprietary treatment system
A system Teejay developed combining hands-on soft tissue treatment with targeted rehabilitation movement. It bridges the gap between therapy and exercise in a way standard studios cannot offer.
Conditions treated
Back pain, sciatica, sports injury
and more — in St Albans
Every condition page covers causes, symptoms, treatment approach and what to expect. Each client begins with the £85 movement assessment.
Back Pain
The most common reason clients come to The Sogunro Practice. We address the cause — not just the pain.
Read guide →
Sciatica
Sciatica responds well to targeted movement. The wrong exercises make it worse. Every programme is built around your specific presentation.
Read guide →
Facet Joint Syndrome
Repeated flare-ups of severe back pain often trace back to facet joint dysfunction — requiring a long-term strategy.
Read guide →
Hip & Knee Pain
Joint pain is frequently linked to muscle imbalance and pelvic alignment. We address the cause behind the joint.
Read guide →
Sports Injury Rehabilitation
Golf, tennis, padel, squash, CrossFit and HYROX — specific injury patterns treated with Premier League-level clinical reasoning.
Read guide →
Shoulder & Neck Pain
Desk-driven postural dysfunction corrected at the root — not managed with massage and stretching alone.
Read guide →
Osteoarthritis & Osteoporosis
Safe, controlled, progressive exercise using adjustable spring resistance. Works with your body, not against it.
Read guide →
Post-Surgery Rehabilitation
Returning to strength after spinal or orthopaedic surgery — precision-loaded rehabilitation working alongside your clinical team.
Read guide →
Pilates for Over 60s
Strength and balance don’t have an age limit. Clients in their sixties, seventies and beyond build genuine strength safely.
Read guide →
Posture Correction
Posture is a strength issue, not a habit issue. We retrain the muscles that hold good alignment — not just remind you to sit up straight.
Read guide →
Hypermobility & Joint Instability
Hypermobile clients need strength and control — not more flexibility. We build joint stability where it’s actually needed.
Read guide →
Ready to find out
why you’re still in pain?
60 minutes. 1-to-1 with Teejay. A clear, honest picture of what’s driving your pain — and a plan that actually addresses it. Beginners welcome. Free parking on site.
Or call: 07734 578959 — no obligation to book
How it works
The pathway from first appointment
to long-term strength.
Every new client starts with an assessment. No obligation to continue — but most do, because the results are measurable and cumulative.
01
Movement Assessment
£85 / 60 min
A 1-to-1 with Teejay. Full movement analysis, injury and history review, and a written programme recommendation. The starting point for every client, beginners and experienced alike. No obligation to continue.
02
1-to-1 Starter Block
From £86.33 / session
Three 1-to-1 sessions (£259 total) build the foundation on the full apparatus before group sessions begin. This is where Teejay learns exactly how your body moves and what needs to change. First block includes a complimentary Osteolates Express session.
03
Small Group & Membership
From £25.36 / session
Group sessions of maximum 7 clients, PAYG or block. Monthly membership from £129 (5 sessions) or £219 (10 sessions). No lock-in. Cancel with 30 days notice. Most clients attend for years — many for over a decade.
All services & pricing at a glance
Movement Assessment
£85
60 min · 1-to-1 · required first · no obligation · beginners welcome
Enquire to book1-to-1 Pilates Sessions
From £79.83
Single £95 · 3-session block £259 (incl. Osteolates Express bonus) · 6-session course £479 (incl. Osteolates Full bonus)
View 1-to-1 pricesSmall Group Sessions
From £25.36
PAYG £32 · 11-for-10 block £279 · max 7 clients · assessment + 1-to-1 block required first
Book group sessionsMonthly Membership
From £129
Essential 5/month £129 · Premium 10/month £219 · guaranteed space · no lock-in · cancel 30 days notice
Membership optionsOsteolates Therapy
From £65
Express 30min £65 · Full session 60min £110 · standalone or alongside Pilates
About OsteolatesSports & Remedial Massage
£85
Sports Massage or Remedial Massage Therapy · 45 minutes · standalone or combined with Pilates
Enquire to bookWhy trust The Sogunro Practice with your rehabilitation
STOTT PILATES® Full Comprehensive Certified STOTT PILATES® Rehabilitation Certified England Over-60s Squash International Representative World Ranked Top 32 Watford FC Rehab Pilates Sports Therapist · 2015–2018 Qualified Sports Therapist Studied BSc (Hons) Osteopathy · Middlesex University Trigger Point Dry Needling YMCA Qualified Fitness Professional Founded 2001 · 25 years professional practice
Client results
What St Albans clients say
when movement is treated as medicine.
★★★★★ 4.9 from 117 Google reviews · London Colney, St Albans
★★★★★
Chronic back pain · 8 months
“Fast forward 8 months and I am swimming, cycling and managing to work unimpeded. My core strength has improved dramatically. I can’t recommend Teejay highly enough.”
★★★★★
Facet joint · Osteolates
“I had a facet joint problem for many years. Physiotherapy gradually made it worse. I read about Teejay’s Osteolates treatment and got in touch — the best thing I ever did. Teejay gave me my life back.”
★★★★★
20 years attending
“I have been attending Applied Pilates for over 20 years to support positive fitness, posture and mental health. I would highly recommend Applied Pilates to anyone.”
Applied Pilates & Osteolates Therapy — serving Hertfordshire & North London · Free parking · 2 min from M25 J22
St Albans Harpenden Radlett Hatfield Watford Potters Bar Borehamwood Hemel Hempstead Welwyn Garden City London Colney
Quick links
Book nowTimetable & BookingsView the full session schedule and book group classes online.View timetable PricingPrices & MembershipFull transparent pricing. From £85 assessment to £129/month membership.View prices ReviewsClient Reviews4.9 stars from 117 Google reviews. Real clients, real results.Read reviews Find usContact & DirectionsFree parking on site. London Colney, St Albans. 2 min M25 J22.Get directions AdvicePilates Advice & GuidesArticles and curated reading on back pain, Pilates types and studio selection.Read guides AboutAbout Teejay Sogunro25 years clinical experience. England international squash rep. Founded 2001.Read story
Common questions
Questions about Applied Pilates
in St Albans
-
Yes — and beginners often make the fastest progress because they haven’t developed compensatory movement habits. The £85 movement assessment is specifically designed to introduce complete beginners to the apparatus safely. No prior Pilates or Reformer Pilates experience is needed at any stage. If you’re searching for beginners Pilates or beginners Reformer Pilates in St Albans, this is exactly where to start.
-
Applied Pilates is a rehabilitation-informed approach to Pilates developed at The Sogunro Practice in London Colney, St Albans. Unlike generic Pilates classes, every Applied Pilates programme begins with a detailed movement assessment to identify the specific cause of pain or weakness. Sessions use the full STOTT apparatus — Reformer, Cadillac, Wunda Chair and Barrels — rather than mat work alone. Maximum 7 clients per session. The appropriate exercise doesn’t just strengthen tissue — it changes pain.
-
Osteolates Therapy is a system developed by Teejay Sogunro combining specialist soft tissue treatment with Applied Pilates movement work. It bridges the gap between hands-on therapy and exercise-based rehabilitation — particularly effective for clients who have had repeated cycles of manual therapy without lasting improvement. Express session £65 · Full session £110. Full Osteolates guide →
-
The movement assessment is £85 and lasts 60 minutes. It is a 1-to-1 session with Teejay covering a full movement analysis, injury and medical history review, and a personalised written programme recommendation. After the assessment, 1-to-1 sessions start at £86.33 per session (3-session block), small group from £25.36 per session, and monthly membership from £129. Full pricing →
-
Yes. Back pain and sciatica are among the most common reasons clients come to The Sogunro Practice. The Applied Pilates approach starts by identifying the specific cause — whether facet joint dysfunction, disc-related sciatica, muscular imbalance or movement pattern problems — and then addresses it directly rather than managing symptoms. Research confirms Pilates ranked highest for pain reduction (SUCRA 86.6%) among all exercise types for chronic low back pain in a network meta-analysis of 36 RCTs. Back pain guide →
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Yes — ample free parking is available on site at Unit 5, Hertfordshire Business Centre, Alexander Road, London Colney, St Albans, AL2 1JG. The studio is 2 minutes from M25 junction 22 and approximately 10 minutes from St Albans, Radlett and Hatfield. Map and directions →
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A maximum of 7 clients per session — an intentional clinical limit, not a target. At 7, Teejay can observe every client, correct form in real time and remember each person’s history and programme. This is not the 15–20 person large-group Reformer model the Guardian (April 2026) described as a “wild west” of injuries. Why group size matters →
-
Yes — Sports Massage and Remedial Massage Therapy are both available at £85 for 45 minutes. Both can be booked as standalone appointments or combined with Applied Pilates or Osteolates Therapy sessions. Enquire via the contact page →
Ready to find out why you’re still in pain?
Start with the
Enquire About Your £85 Assessment
Or call Teejay directly 07734 578959
Start with the
£85 assessment.
60 minutes. 1-to-1 with Teejay. A clear, honest picture of what’s driving your pain — and a plan that actually addresses it. Beginners welcome. Free parking on site. 2 minutes from M25 J22.
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
Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates, Reformer Pilates and Osteolates Therapy are movement-based and sports therapy rehabilitation services.