10 Days post-op Posterior Cervical Foraminotomy/Discectomy

Today I had my 10-day post-op follow-up doctor's visit. 
He pulled the sutures and the staple and said it looked really good. 
I don't need the hard brace any longer, but have a soft one, for another week or so. 
I can start driving, but haven't given i a try just yet. I think I will start slow/short distances. 
Though, Tuesday I need to drive down to South Denver, so that will be the first "test"- leaving early to make sure :)

I will be able to start PT in a week, so I will call Monday to maybe get my first appointment set for Friday. From there, I will slowly ease back into more strenuous activities. 
I have been walking 5-10km/day so far and will up it to 20-30km/day this coming week.
I am trying to walk sub 10min/km. I've been around 10:30-11min/km which is fine, but I feel good. Adding in some air squats and lunges as well. 

Also, today I did not have any notable pain in my arm or shoulder and the doctor reassured me that my nerves had plenty of room now, and were just irritated from the procedure. So, once the swelling goes down, I should be as good as new, and obviously, the muscles in my neck need to heal up.

At least I can say I am off pain meds, that is narcotics and muscles relaxants, and only need ibuprofen or bromelain every now and then.
So, all in all, everything went well and I am doing good. 

I am SO ready to go back to lifting. 
I know the first couple of months will be tough... and I will have a battle scar, but in a few years I am sure even this will be gone.

Here, is a picture of what my scar looks like Day 1 post-op versus day 10 post-op. 

1 day post-op

10 days post-op

Squats and airdyne - airdyne and squats

Here is what I did yesterday and today. 

Felt sore and some pain in my deltoid, infraspinatus and teres (minor

 and major). My biceps, wrist, elbow and forearm have not been bugging me lately. I do think my triceps (long and lateral) hurt though. Or the corabrachialis. Maybe they are just sore beause they try to compensate? 

Anyway, I did have some more headaches today while doing Ghd sit-ups... I will not do them for a while. And pistols didn't feel too good on the right calf...rest as well. 

Wednesday

Warm up

Roll

5-5-5-5 ring rows

25/25 Ghd 

1' plank hold 

Squat holds

Front squat 

3-3-2-2-2-1-1

Up to 170#

WOD 5rds

1m airdyne

20 toe to rig raises

20 alternating dumbbell curls 20# each

Airsquats

Mobi

Thursday

Roll

Iron scap

20 leg raises for quality

50/50 ghd

WOD 3rds

1m airdyne

5-10 sec / 3 rep L-sit

20 alternating DB curls

3 x15 calorie airdyne sprints 

Goblet 35#squats and Pistols and planks for fun in 10'.

Mobi