What is Applied Pilates?

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. As a result, each session is built around the individual's clinical needs rather than a fixed class plan. The method uses the full STOTT apparatus — Reformer, Cadillac, Wunda Chair and Barrels — rather than mat work alone.

What is Osteolates Therapy?

Osteolates Therapy is a system developed by Teejay Sogunro that combines specialist soft tissue treatment with Applied Pilates movement work. It bridges the gap between hands-on therapy and exercise-based rehabilitation, making it particularly effective for clients who have had repeated cycles of manual therapy without lasting improvement.

How much does a movement assessment cost?

The movement assessment is £85 and lasts 60 minutes. It is a 1-to-1 session with Teejay Sogunro covering a full movement analysis, injury and medical history review, and the design of a personalised programme. After the assessment, 1-to-1 sessions are from £95, small group classes from £32, and monthly membership from £129.

Is there parking at The Sogunro Practice?

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.

How many clients are in each Pilates session?

A maximum of 7 clients per session. This is an intentional limit that ensures Teejay knows every client's history, programme and progress. It also means every session includes genuine personal attention rather than a generic class plan.

Can Applied Pilates help with back pain and sciatica?

Yes. Back pain and sciatica are among the most common reasons clients come to The Sogunro Practice in St Albans. 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.

When was The Sogunro Practice founded?

The Sogunro Practice was founded in 2001 in London Colney, St Albans, by Teejay Sogunro. From the outset, the studio was built around a rehabilitation-informed approach to Pilates, drawing on Teejay's sports therapy training and his own decade as a patient with chronic musculoskeletal injuries.

Which sports do you treat injury rehabilitation for?

The Sogunro Practice has specific experience treating sports injuries in golfers, tennis players, badminton players, padel players, squash players, netball players, hockey players, CrossFit athletes and HYROX competitors. Teejay Sogunro also served as Rehab Pilates Sports Therapist at Watford Football Club from 2015 to 2018. The most common injury patterns in these sports — facet joint capsule bruising, pars defect, sciatic nerve impingement, and glute and quadratus lumborum trigger points — are all specifically treated.

Can you help with hypermobility and joint instability?

Yes. Hypermobility is a specialist area at The Sogunro Practice. Hypermobile clients need strength and joint control, not more flexibility. Applied Pilates on the full apparatus — particularly the Cadillac — allows controlled, supported strengthening within a safe range, which is exactly what hypermobile joints require.

I have tried physio, chiro, osteo, pilates and the gym with no lasting results. Is Applied Pilates in St Albans different?

Yes — Applied Pilates at The Sogunro Practice in London Colney, St Albans is specifically designed for people in this situation. The £85 movement assessment identifies exactly why previous treatments have not delivered lasting results. Teejay Sogunro's rehabilitation-informed approach — combining full apparatus Pilates with Osteolates Therapy — addresses the root cause of movement dysfunction rather than symptoms alone. Call 07734578959 if unsure before booking.

How is Applied Pilates in St Albans different from a regular Reformer Pilates class?

Applied Pilates at The Sogunro Practice in London Colney uses the full STOTT apparatus — Reformer, Cadillac, Wunda Chair, Barrels and more — not just reformer beds. The studio is capped at a maximum of 7 clients per session. Every programme is built around your personal movement assessment findings rather than a fixed class plan. This is a rehabilitation-informed approach, not a fitness class.

What happens in the £85 movement assessment at Applied Pilates St Albans?

The £85 movement assessment is a 60-minute 1-to-1 session with Teejay Sogunro at The Sogunro Practice in London Colney, St Albans. He takes a full history of your pain, injuries and previous treatments including physio, chiro, osteo and any previous Pilates. He then assesses your movement patterns, flexibility and strength on and off the Reformer. You leave with a clear explanation of his findings and an honest recommendation. There is no obligation to continue.

How much does Reformer Pilates and apparatus Pilates cost in St Albans at The Sogunro Practice?

Prices at Applied Pilates in London Colney, St Albans: Movement assessment £85 (60 min, 1-to-1). Single 1-to-1 session £95. 3-session starter block £259 (save £26). 6-session full course £479 (save £91). Small group PAYG £32 per session. 10-session group block £279 (save £41). Monthly membership: 5 sessions £129 per month, 10 sessions £219 per month. Osteolates Therapy: 30 minutes £65, 60 minutes £110.

Can I go straight to small group Reformer Pilates sessions in St Albans without doing 1-to-1 sessions first?

No. At The Sogunro Practice in London Colney, St Albans, all new clients must complete a £85 movement assessment and at least a 3-session 1-to-1 starter block before joining small group sessions. This ensures Teejay Sogunro understands your movement patterns, history and any previous injuries before you train alongside other clients. It protects you and the other members of the group.

I have tried Pilates before and it did not help. Why would Applied Pilates in St Albans be different?

Not all Pilates is the same. There is a significant difference between a group fitness class marketed as Pilates and a rehabilitation-informed programme built around a clinical movement assessment. At The Sogunro Practice in London Colney, St Albans, Applied Pilates uses the full STOTT apparatus, is capped at 7 clients per session, and every exercise is chosen specifically for your body and condition — not a generic class plan. If a previous Pilates programme did not help, or made things worse, it was almost certainly because it was not designed for your specific movement patterns.

Where is The Sogunro Practice Applied Pilates studio located?

The Sogunro Practice Applied Pilates and Osteolates Therapy studio is located in London Colney, St Albans, Hertfordshire. The studio is easily accessible from St Albans, Harpenden, Radlett, Potters Bar, Hatfield, Borehamwood and Welwyn Garden City. Free parking is available on site. Call 07734578959 or email info@thesogunropractice.co.uk for the full address and directions.

- SPECIALIST SOLUTIONS FOR BACK PAIN, SCIATICA & MORE · APPLIED PILATES REFORMER & APPARATUS STUDIO | LONDON COLNEY, ST ALBANS -

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 - a specialist studio in London Colney, St Albans with ample free parking and easy access from the M25. Map & Contact Us→
Founded 25 years ago by someone who tried physio, chiro, osteo and the gym — and then found a lasting solution through precision movement.

Book Your £85 Assessment

Call Teejay directly on: 07734 578959

Back Pain St Albans – Reformer Pilates for Long-Term Relief

"You've tried physio, chiro, osteo, pilates and the gym — and you're still in pain. I know exactly how that feels.

***That's precisely why I* founded Applied Pilates 25 years ago." Read Teejay's Story →**

£85

Movement assessment: 60 minutes 1-to-1 · full analysis · honest plan · no obligation

Maximum per session: Genuinely personal — not a franchise reformer Pilates class

Years founded: Applied Pilates has been helping clients since 2001

World ranked: Teejay represents England · Over-60s Masters Squash 2024

Why Applied Pilates in St Albans is different - from someone who has been in pain himself

Teejay Sgunro - founder of The Sogunro Practice - Applied Pilates | Osteolates Therapy.

- A PERSONAL JOURNEY -

Over 35 years ago, years of competitive sport left me with a debilitating back condition. I 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."

As a result, I spent three decades discovering and developing a better way. Lasting improvement requires precision, structure, and a deep understanding of how your body actually moves. That's what Applied Pilates delivers.

Today I represent England in the Over-60s International Squash Masters, ranked top 32 in the world in 2024. Not despite my back — because of how I learned to move.

Read Teejay's Story→

- WHAT MAKES US DIFFERENT -

Not a fitness class. Not a franchise.

A genuine clinical approach focussing on long term recovery.

Every element of The Sogunro Practice is designed for people who need more than a generic session — those in pain who have tried the standard routes and need precision over repetition. Choose your Pilates Studio Wisely→

Rehabilitation-informed Pilates - not fitness Pilates

Teejay's approach is shaped by sports therapy, osteopathic principles, and STOTT Pilates methodology. As a result, every exercise is chosen because it's clinically appropriate for your body — not because it fills a class plan.

Full comprehensive apparatus studio - not reformer-only

Most local studios offer reformer beds only. In contrast, Applied Pilates has the full STOTT Pilates range: Reformers, Cadillac, Trapeze Table, Stability Chair, Barrels — tools most studios simply don't have.

Maximum 7 clients per session - genuinely personal

The studio is intentionally capped at 7. Because of this, Teejay knows your history, your movement patterns, and your limitations session by session. This is not the 10-to-13-person reformer class model.

Osteolates Therapy - a proprietary treatment system

A system Teejay developed himself — combining hands-on soft tissue treatment with targeted rehabilitation movement. In other words, it bridges the gap between therapy and exercise in a way standard studios cannot offer.

Please note: Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates and Osteolates Therapy are movement-based rehabilitation and exercise services delivered by a STOTT Pilates certified instructor and qualified sports therapist. If you are under active medical care, please consult your GP before booking.

- CLIENT RESULTS -

What St Albans clients say when the correct movement is treated as medicine.

★★★★★ Google Reviews · London Colney, St Albans

Real Clients. Real Results.

Read all client reviews→

4.9

Based on 117 reviews

Review Us

I first came to the Sogunro Practice just over a year ago with a lot of pain in my knees. After just a couple of treatments and regular pilates sessions since then, not only the pain has gone from my knees but I feel altogether better toned and healthy. TJ is incredibly skilled in his field and the combination of physio and personalised pilates routines is so unique and helpful. Highly recommended for anyone with muscular skeletal problems; or anyone who just wants to feel healthy.
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Rachel Waterhouse
8/06/2025
I have been going to The Sogunro Practice for the past 10 years, doing Applied Pilates 2 x a week whenever possible.
It makes a huge difference to my overall health, strength and balance.
Run by an experienced physiotherapist you get expert tuition you can trust.
I have used this to help me to full recover from break.
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Sharon Clark
3/11/2025
I was recommended to Teejay as I was seeking quick results and assistance prior to an upcoming event.
Having worked wonders initially with a physio session for my lower back injury and progressing with an effective tailored made treatment plan of Pilates exercise workouts , I need firstly to begin by saying a big thank you to Teejay the results in such a short period have been amazing .
I would have no hesitation in recommending anyone who is seeking help with injuries or wanting expert guidance for overall strength and conditioning training.
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Terence Wolff
9/04/2025
I have been attending Applied Pilates for over 20 years to support positive fitness, posture and mental health.
During that time I broke my shoulder (gardening!) so took a break from Pilates while Tee Jay treated my injury through physiotherapy until I was ready to get back to Pilates classes again.
I would highly recommend Applied Pilates to anyone looking for a regular exercise class and most certainly to aid the recovery of any injury.
Contact Tee Jay for regular class availability and individual treatment programmes.
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Joanna Kaye
7/03/2023
I have been making weekly visits to see Teejay for longer than I can remember! I had a disc removed from my spine and I didn't think that I would ever play sport of any kind again. It was only when I took up pilates, and specifically when I found Teejay, that my back began to improve. Now I regularly play tennis and run. I can’t recommend Applied Pilates highly enough.
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rachael cg
6/19/2024
I attended Teejay’s Pilates reformer classes for about 18 months when I was working in the area. Teejay helped me work out an appropriate routine to address issues I was having with sciatica (I’d tried many other routes before this such as chiropractor, physio etc with no success). Within a few weeks of classes I started to feel a difference, and after several months my sciatica had cleared up completely! I was so inspired by it that when my contract in the area ended and I could no longer attend the classes, I invested in a studio grade reformer for myself so I could carry on with the Pilates. Teejay was a great teacher, always patient and encouraging. I would thoroughly recommend him and encourage anyone looking to improve core strength and / or address back or other issues to give his classes a try!
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Abby Smeaton
6/23/2025
I have been attending Applied Pilates with Teejay for approx 1 year and have found the results to be so beneficial! My posture has dramatically improved and I get less back pain now because my core muscles are stronger. Reformer pilates is now part of my life.
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Costas Costa
8/03/2025
I have been a client with Teejay doing Applied Pilates for about fourteen years now. Teejay has excellent qualifications and apart from showing me how to do Pilates correctly , he has also helped me get back to my normal physical strength after major surgery we set me back six months. It didn’t take long through perseverance from myself and Teejay. The studio is kept immaculate particularly during the pandemic which obviously affected normal schedules. I always look forward to my classes and will continue to do so hopefully for many more years. Thank you Teejay.
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Jane Field
6/19/2024
My wife and I have been clients of Teejay for well over a decade now and I have no hesitation in recommending him for diagnosis, rehabilitation and prevention treatment and advice for sports and other injuries, together with the ongoing benefit of his tailored Pilates classes that help protect the body when undertaking activity . Playing sport to international level I have had my fair share of issues which Teejay has helped me overcome and extended my playing career. Thank you Teejay. Greg
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Gregory Taylor
7/03/2024
Teejay’s direction completely fixed a long term lower back issue I’d been struggling with. I was suffering from constant pain in my lower back for about 8 months that stopped me from engaging in any real physical activity, and would cause me severe pain whenever I was sitting down for any sort of extended period.
I’d been to multiple physios, both private and nhs, and only ended up with misdiagnosed problems and suggestions that did not help me improve.
When I visited Teejay at applied pilates he was immediately able to identify my problem and the solution I needed. After a few months of attending group pilates sessions and following Teejay’s advice for what to do outside the sessions my back felt good as new and I was able to return to playing sports and lifting heavy weights in the gym.
Teejay is very experienced and has worked with high level athletes at professional football clubs etc. The service is well worth the cost and I would recommend to anybody.
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Euan
1/26/2023

- YOUR JOURNEY -

Three Steps to lasting relief.

Every client begins the same way — with an honest assessment of what's actually happening. As a result, the rest follows naturally from there.

Movement Assessment

£85

The most important hour you'll spend on your health. Before we can help you move better, we need to understand how you actually move.

Full movement, flexibility & strength assessment
Reformer introduction included
Clear honest recommendation
No obligation to continue
60 minutes, 1-to-1 with Teejay

1-to-1 Programme

From £86/session

Personalised sessions building the foundation of your practice, tailored to your condition, goals, and movement patterns.

Single session £95
3-session block £259 (save £26)
6-session block £479 (save £91)
Full apparatus — Reformer, Cadillac, Chair, Barrels
Osteolates Therapy where appropriate

Small Group Membership

From £129/mo

Monthly rolling membership in a studio capped at 7. In other words, your consistent weekly practice — the foundation of long-term results.

5 sessions/month — £129 (£25.80/session)
10 sessions/month — £219 (£21.90/session)
Maximum 7 clients — genuinely personal
Monthly rolling — no lock-in
PAYG also available at £32/session

Why start with an assessment? Generic exercise can worsen pain if it's not right for your body. The assessment ensures every session from day one is appropriate, effective, and safe for your specific condition. Read newspapers caution →

Call Teejay directly: 07734 578959

Start with Your £85 Assessment

- TRANSPARENT PRICING -

Reformer | Apparatus Applied Pilates | Osteolates Therapy prices in St Albans — every option clearly explained

Choose the option that fits where you are right now. Most clients start with an assessment, then move naturally to 1-to-1s and membership.

Complete List of Prices & Membership Fees→

- COMMON QUESTIONS -

Questions about Applied Reformer Pilates | Apparatus Pilates and Osteolates Therapy in St Albans

I've tried physiotherapy, chiropractors, osteopaths, Pilates and the gym — is Applied Pilates different? Yes - this is exactly the situation many clients come from. The £85 movement assessment is specifically designed to understand your condition, history, and limitations before a single exercise is prescribed. As a result, the right exercises are chosen for your body from day one. If you're unsure, call 07734 578959 before booking.

Is this suitable if I've been told to avoid exercise? Yes — The £85 movement assessment is specifically designed to understand your condition, history, and limitations before a single exercise is prescribed. If you're unsure, call 07734 578959 before booking.

How is Applied Pilates different from a regular class or gym? A standard Pilates class uses a fixed programme for everyone in the room. Applied Pilates is built around your specific movement assessment findings. As a result, every exercise is chosen because it's appropriate for your body — not because it fills a class plan. In addition, the studio is capped at 7 clients, so Teejay knows your history personally.

What actually happens in the £85 movement assessment? A 60-minute 1-to-1 session with Teejay. He'll take a full history of your pain, injuries, and previous treatments. Then he'll assess your movement patterns, flexibility, and strength — on and off the Reformer. At the end you'll have a clear picture of what's happening and an honest recommendation. No obligation to continue — but most clients do.

Can I go straight to small group sessions without doing 1-to-1s first? No - and this is intentional. The assessment and initial 1-to-1 sessions ensure Teejay understands your body, your history, and your movement patterns before you join a group. Because of this, it protects you and the other clients in the session. Most clients complete at least a 3-session starter block before transitioning to group sessions.

What is the cancellation policy? Sessions cancelled with less than 24 hours notice are charged in full. Memberships require 30 days written notice to cancel. Session blocks are valid for their stated period (8 weeks for 3-session, 16 weeks for 6-session, 14 weeks for 10-session group block) and unused sessions within that period are forfeited.

I've tried Pilates before and it didn't help. Why would this be different? Not all Pilates is the same. There's a significant difference between a group fitness class marketed as Pilates and a rehabilitation-informed programme built around a clinical assessment. If a previous programme didn't help — or made things worse - it's almost certainly because the exercises weren't chosen specifically for your condition. That's exactly why Applied Pilates does things differently.

- READY TO START? -

**Find out what's really going on with your back.**

Your £85 movement assessment is a 60-minute 1-to-1 with Teejay. He'll assess how you move, explain what he finds, and give you a clear, honest plan. No generic advice. No obligation to continue.

Book Your £85 Assessment Today

Call Teejay Directly 07734 578959

info@thesogunropractice.co.uk

Assessment

1-to-1 Sessions

Small Group

Membership

Osteolates Therapy

The Sogunro Practice · Applied Pilates & Osteolates Therapy - London Colney · St Albans · Hertfordshire

QUALIFICATIONS & PROFESSIONAL CREDENTIALS

STOTT PILATES® Full Comprehensive STOTT PILATES® Rehabilitation Certified in London & Toronto Qualified Sports Therapist Sports Injuries & Massage Trigger Point Dry Needling Physio Club Master Rehab Trainer Studied BSc (Hons) Osteopathy - Middlesex University YMCA Qualified Fitness Professional Registered Healthcare Practitioner Complementary and Natural Healthcare Council (CNHC) Complementary Therapists Association England Over-60s International Squash Representative 2024

The Sogunro Practice - Applied Pilates | Reformer & Apparatus Pilates | Osteolates Therapy

Applied Pilates Centre
Unit 5, Hertfordshire Business Centre
Alexander Rd, London Colney
St Albans, Hertfordshire AL2 1JG

07734 578959 info@thesogunropractice.co.uk

SERVICES

Reformer Pilates St Albans

Osteolates Therapy

Back Pain St Albans

Prices & Membership

Sciatica Treatment St Albans

STUDIO

About Teejay Sogunro

Mens Pilates St Albans

Client Reviews

Timetable & Bookings

Teejay Sogunro is not a physiotherapist, osteopath, or chiropractor. Applied Pilates | Reformer Pilates | Osteolates Therapy are movement-based and sports therapy rehabilitation services.

There's a reason -and a real solution.