I was a keen rock climber but pretty much gave it up a couple of years ago due to a variety of sciatica like symptoms. Recently this was diagnosed as a benign tumour on my spinal cord which was removed via a T4/5 laminectomy two months ago. Despite coughs and colds I have recovered well but want to start rock climbing again. The specialist has forbidden me form climbing until 12 months post op, but I'd like to hit the ground running in November.
I have had experience of ligament and tendon damage and know that these strengthen more slowly than muscle can. The last thing I want to do is cause some damage and have a big setback just after starting again.

Although the surgeon tells me I need no physiotherapy, I would really like some advice on any stretches and exercises I could do so that my shoulders and arms are relatively strong prior to starting climbing.
I currently have access to free weights, a finger board (pullup board for climbing specific exercises) and have a gym local for CV exercise and other machines.
I am told that pain is no indicator of damage, but I'm not keen to test this too much without some advice!

Any suggestions gratefully accepted.
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Mark.

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