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---------------------------------------- ----------------------------------- -------------------------------------------------------------------------------------------------------------------------------------- Issue# 111 Free Monthly News Bulletin – for Internal Circulation January 2015 Email: [email protected] Contact: 900 314 1464, 9539, 9659, 9731, Rly 46490, 47661 Chief Editor: K.Ravi, SSE/Shop80 Associate Editors: M.A.Jaishankar, SSE/Proj A.R.S.Ravindra, SSE/Proj Treasurer: R.Mehalan, SE/IT Shell Offices : R.Thilak, Tech Trainee S.K.Satishkumar, SSE/Proj K.Sekar, Ch.OS/Engg N.Jeganivasan, Stores Inspector N.Ganesh,SSE/MPO/S S.Ghatikachalarao,SSE/WS N.Devaraju, SSE/Plant V.Sasikala, OS/PB B.Jayalalitha, Accts Asst Shell Shops: P.Baskaran, SSE/40 A-shed: R.Nagarajan,, SSE/10 B-shed: A.V.Gopalakrishna, SSE/22 Shop 24,25,26: N.Ravikumar, SSE/26 D&L-shed:R.Shanmugam, SSE/13 40,J,E: R.Lakshminarayanan, SSE/40 48,RPF: R.Senthilnathan,SSE48 11,23,41,TS:R.Jegathiswaran,SSE/41 Insp: J.Ananthakumar,SSE/42 Progress: P.K.Panda,SSE/PCO CMT: G.Sivakumar, CMS-1 Electrical:D.T.Vijayaraj,SSE/45 Stores : K.Sundar, OS/RB1/SD Fur Offices: Harikumar.NV,SSE/MPO Accts: Sudharsan.MN,SSO/Accts PlgF,TS: G.V.Ramesh,SSE/TS/F Stores:V.Annamalai,OS/P7 Fur Shops: R.Sundarrajan,SSE/30 30: Bipinkumar Karn, SSE/30 32,34: P.Sathyanarayanan, SSE/PC32 33:D.R.Suresh,SSE/33 37, 82 : P.Udayasankaran, SSE/56 80,81:D.Santhakumar,SSE/80 88,CCO: K.S.Rajakumar, SSE/88 Elect,CMT,IOW: M.Devaraj, SSE/85 36,54: R.M.Chandrasekar,SSE/54 Progress:D.Baskar, SSE/PCO RRM, Colonies : A.Srivijayan, SSE54 TTC: J.Selvakumar,SSE/TTC D&D: Sabapathinathan.M,SSE/D&D Hospital: Raju Balaji, Ch.OS Web: K.Chandran, Webmaster/IT 74,Tele,Union: D.N.Ramesh,SSE/Proj Advisors : S.Muthukumar, Dy CME/SR B.Chandrasekaran,SME/D-II K.N.Mohan, PE/PR/S R.Srinivasan, APE/PR/F Shri Ashok K Agarwal, GM/ICF and Shri S.G.Hundekari, CEE receiving the first prize in the prestigious ‘National Energy Conservation Award’ for the year 2014, on 14 th Dec. For the second consecutive year ICF has secured the first prize. From ICF Staff Club AG129/18,VII Main Rd AnnaNagar,Chennai-40 To

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fr ---------------------------------------- ----------------------------------- --------------------------------------------------------------------------------------------------------------------- ----------------- Issue# 111 Free Monthly News Bulletin – for Internal Circulation January 2015 Email: [email protected] Contact: 900 314 1464, 9539, 9659, 9731, Rly 46490, 47661

Chief Editor: K.Ravi, SSE/Shop80 Associate Editors: M.A.Jaishankar, SSE/Proj A.R.S.Ravindra, SSE/Proj Treasurer:R.Mehalan, SE/IT Shell Offices: R.Thilak, Tech Trainee S.K.Satishkumar, SSE/Proj K.Sekar, Ch.OS/Engg N.Jeganivasan, Stores Inspector N.Ganesh,SSE/MPO/S S.Ghatikachalarao,SSE/WS N.Devaraju, SSE/Plant V.Sasikala, OS/PB B.Jayalalitha, Accts Asst Shell Shops: P.Baskaran, SSE/40 A-shed: R.Nagarajan,, SSE/10 B-shed: A.V.Gopalakrishna, SSE/22 Shop 24,25,26: N.Ravikumar, SSE/26 D&L-shed:R.Shanmugam, SSE/13 40,J,E: R.Lakshminarayanan, SSE/40 48,RPF: R.Senthilnathan,SSE48 11,23,41,TS:R.Jegathiswaran,SSE/41 Insp: J.Ananthakumar,SSE/42 Progress: P.K.Panda,SSE/PCO CMT: G.Sivakumar, CMS-1 Electrical:D.T.Vijayaraj,SSE/45 Stores : K.Sundar, OS/RB1/SD Fur Offices:Harikumar.NV,SSE/MPO Accts: Sudharsan.MN,SSO/Accts PlgF,TS: G.V.Ramesh,SSE/TS/F Stores:V.Annamalai,OS/P7 Fur Shops: R.Sundarrajan,SSE/30 30: Bipinkumar Karn, SSE/30 32,34: P.Sathyanarayanan, SSE/PC32 33:D.R.Suresh,SSE/33 37, 82 : P.Udayasankaran, SSE/56 80,81:D.Santhakumar,SSE/80 88,CCO: K.S.Rajakumar, SSE/88 Elect,CMT,IOW: M.Devaraj, SSE/85 36,54: R.M.Chandrasekar,SSE/54 Progress:D.Baskar, SSE/PCO RRM, Colonies : A.Srivijayan, SSE54 TTC: J.Selvakumar,SSE/TTC D&D: Sabapathinathan.M,SSE/D&D Hospital: Raju Balaji, Ch.OS Web: K.Chandran, Webmaster/IT 74,Tele,Union: D.N.Ramesh,SSE/Proj Advisors: S.Muthukumar, Dy CME/SR B.Chandrasekaran,SME/D-II K.N.Mohan, PE/PR/S R.Srinivasan, APE/PR/F

Shri Ashok K Agarwal, GM/ICF and Shri S.G.Hundekari, CEE receiving the first prize in the prestigious ‘National Energy Conservation Award’ for the year 2014, on 14th Dec. For the second consecutive year ICF has secured the first prize.

From ICF Staff Club AG129/18,VII Main Rd AnnaNagar,Chennai-40

To

CME, CEE, GM and CPO releasing the booklet on Energy Conservation on 19th Dec at AWTI.

GM inaugurating the 3KW solar power station at D&D building to supply electricity to street lights of LHB road.

CEE Garlanding the statue of Dr Ambedkar at admin building on the eve of Mahaparinirvan Diwas – 6th Dec.

Dr Debutosh Mithra, CMO/ICF, inaugurating the AIDS awareness programme at TTC on 1st Dec.

CPM giving a lecture (in Rajbhasha) on LHB coach manufacture at AWTI on 10th Dec.

Sri S.G.Hundekari CEE/ICF, inaugurated 4.5KW RRU (Regulator cum rectifier unit)/ ERRU (Electronic regulator cum rectifier unit) testing kit developed by staff of shop 29 on 11th Dec at 3rd line of shop 30.

CEE/ICF inaugurating the rally by ICFSJMHS school on 9th Dec to create awareness on Energy conservation.

ICF Primary school students took a rally on 20th Dec to spread the need for energy conservation. Prime Minister ruled out privatization of Railways. PM inaugurated a project for expansion of DLW and also dedicated to the nation WDP4D, a 4500 HP AC Diesel Loco, on 25th Dec.

On 4th Dec, the kindergarten students of ICF Silver Jubilee Nursery and Primary School celebrated Colours Day with each section choosing a colour. The tiny tots explained the importance of the colour they selected.

AIDS awareness programme by ICF Scouts and Guides at Villivakkam Railway Station on 1st Dec.

Winners of Energy Conservation Contest

Best Logo K.Shanmugasundaram

Photographer

Best Slogan J.Diana

Jr Clerk/PB

Best Innovation N.Satheshbabu SSE/Shop-46

Best Poster P.Kadherulla SSE/Shop-35

WE DEEPLY MOURN THE SUDDEN DEMISE OF THE FOLLOWING EMPLOYEES

Sl Name S/Shri Designation 1 Idhayakumar.M Tech-1/Paint/25 2 Radhakrishnan.R Tech-2/FGL/22 3 Vijayakumar.G Helper/80 4 Kukan.K Helper/10

OFFICIAL POSTINGS Name S/Shri/ Smt Previous Present

B.Rama Mohana Reddy CE (SG) CE (SAG)Ms.Aroma Singh Thakar CSC/SR +CSC/ICFN.Ulaganathan PE/PR2/S V.RK.Damodaran Leave AMM/M2/F K.Ramesh AMM/M2/F Leave

EMPLOYEES RETIRING on 31st January ’15 1 Veerasekaran.K. DyCME.. 2 Manthira Murthi.R Sr.Tech/Welder 11 3 Chandran.T M Sr.Tech/MGL 15 4 Audikesavan.N Sr.Tech/BS 15 5 Ramadoss .R Sr.Tech/BS 15 6 Baskaran.L Tech-1/MGL 15 7 Muthukumarasamy.G Sr.Tech/MGL 16 8 Sivalingam .M Sr.Tech/Welder 18 9 Balachandran.R Sr.Tech/FGL 18

10 Alagiri.M Sr.Tech/Welder 22 11 Krishnan .P Sr.Tech/FGL 22 12 Elumalai .C Sr.Tech/FMW 40 13 Narasaiah.N Sr.Tech/FTR 41 14 Anbarasan .A Sr.Tech/EL 45 15 Sathyamurthy.M Techn-1/EL 45 16 Baskaran.D Sr.Tech/MGL PCOS17 Subbiah.M SSE/MSM TS/S 18 Koodalingam.R Ch.O.S TO/S19 Venkataramasarma.R Div.Cashier.. Acts 20 Devaraj D . Sr.Stock Verfr.. SV/S 21 Rajendran.C R Helper 30 22 Swamiappan.S Sr.Tech/Carp 30 23 Rajamanickam .P SSE/EL 39 24 Gnanasekaran.K Sr.Tech/Paint 54 25 Santhakumaran.M Tech-1/Painter 54 26 Kannaiyan.S G Tech-2/FGL 54 27 Ganesan.M SSE 54 28 Mani.P G Sr.Tech/FTR 81 29 Baskar .K Sr.Tech/FLT 88 30 Elangovan.K ASI RPF

We wish them A Happy & Peaceful Retired Life STAFF OUTFLOW – LAST MONTH

Name S/Shri Design Mode 1 Santhanamoorthy.E SSE/E Deputation2 Satheeshkuamr.PA SSE/FGL Transfer3 Raman.S SSE.CSU V.R

AC22: List of holidays AC23: Schedule of salary/ wages and incentive bonus for the year 2015. All Non-Gaz employees are eligible to claim technical scholarship for their wards. Employees can meet the CPO on any working day with prior appointment and on Wednesdays between 14.30 hrs and 17.00 hrs without prior appointment in CPO’s chamber and present their grievances or suggestions for improvements if any. GM would be happy to receive any employee on all Wednesdays between 16.00 hrs and 17.00 hrs in his chamber, when individual grievances concerning service matters or suggestions for improved work culture, economy measures, infrastructure development and staff welfare requirements could be presented.

Habits of Highly Effective People by Sri V.Jayapragash, SME/MRVC/F,

Ph:9003141441, [email protected]

I dedicate this entire series of episodes to Stephen R Covey who wrote the book “7Habits” in the year 1989.when I was a Section Engineer, I discussed this subject in ‘Essentials of Management’ in SDP (supervisory development programme). I was longing to share this with my beloved colleagues and members of ICF family. I am not a regular writer; hence please bear with my amateur startup in writing.

Let us start the journey … The world has changed dramatically since the “7 habits of highly effective people” was first published. Life is more complex, more stressful, more demanding. Life has transitioned from industrial age to information age/ knowledge age with all its profound consequences. We faced challenges and problems in our personal lives, our families and our organizations even two decades ago. These challenges are not only of a new order in magnitude, they are altogether of a different kind. These sweeping changes in society and rumbling shifts in the digitized global market place give rise to a very important question - ‘Are the 7 habits of highly effective people still relevant today?’ will they be relevant ten, twenty, fifty and hundred years from now? The author says as his answer:- The greater the change and more difficult our challenges, the more relevant the habits become. The reason is our problems and pains are universal and increasing and the solutions to the problems are based on universal, timeless, self-evident principles common to every enduring, prospering society throughout history. The most common challenges are: 1. Fear and insecurity Many people today are gripped with a sense of fear. They fear for the future. This fear fosters a resignation to riskless living and co-dependence with others at work and at home. Our culture’s common response is to become more and more independent.

“I’ll do my job, do it well and get on to my real joy off the job”. Independence is important, even vital, value an achievement. The problem is, we live in an inter-dependant reality and our most important accomplishments require inter dependency skills well beyond our present abilities. 2. Blame and Victimism Whenever we find a problem, we will usually find the finger pointing others to blame. Society is addicted to playing the victim.

If only my boss wasn’t of such a character…. If only I hadn’t been born poor …. If only I lived in a better place… if only I hadn’t inherited such a temper from my dad… if only we were not in such a declining industry… if only our people weren’t so lazy and without drive … if only…. If only…

Blaming everyone and everything else for our problems and challenges may be the norm and may provide temporary relief from the pain, but it also chains us to these very problems. ….To be continued

German engineers have made a new material which could make future trains much lighter, stronger and even safer. Two layers of aluminum hold metal alloy "foam" made of magnesium, silicon, and copper and aluminum and the material is stronger than fiberglass or even just metal. The 2 mm thick layers of aluminium hold 25 mm of "foam" together without any glue, just by electrostatic attraction. The bonds are so strong that when pulled apart, it destroys the foam rather than slip away."Aluminum foam has a very high and comfortable impact resistance, especially for small impacts like stones, bottles or just birds," Train bogies assembled from aluminum foam are expected to be built in 2015.

The first locomotive engine on AC traction left CSTM at 3:13 am on 21st Dec and without any hiccups reached Thane at 3:53 am, creating history

Railway Board has written to Finance ministry to treat 100% of temporary status casual service rendered before absorption in regular employment, as qualifying service for the purpose of grant of pensionary benefits. As a one-time exemption, Railway Board has agreed to allow leave encashment to the employees who have failed to avail the same during the previous three block periods. Special allowance @Ra1000/-PM is extended to the stock verifiers coming from the category of Sr Cashiers/ Head Shraffs on passing appendix IV-A exam.

Period of training has been revised to 52+4 weeks for JE/Drawing/Design of Mech, Civil, Electrical and S&T departments. ICF, IRISET and IRIEEN have been asked to formulate the training module.

There is no proposal to reduce the retirement age of employees from 60 to 58 years.

CR may not be able to use Bombardier rakes, on switching over from DC to AC, as the height is 4.29M against the permissible height of 4.27M in AC traction.

Railways cannot be penalized if some equipment relating to comforts of passengers malfunction during journey.

Railways has extended the e-ticketing facility to differently abled persons.

CR has announced a reward of Rs 5,000 for helping detect heinous crimes and Rs 1,000 for crimes like chain snatching etc. GM/CR said, "I had watched the film 'Bobby Jasoos' after which I invited detective agencies to help us prevent crime on railway premises and trains."

Ministry of Railways has decided to grant 50 % concession in the basic fares of Mail/Express train in 2S/SL class to 4000 volunteers every month with earning of not more than Rs. 5000/- pm for travel to Dharmavaram or SSPN for undertaking Seva Activities at Prasanthi Nilayam during Nov’14 to Sep’15.

Wi-Fi Broadband Service was inaugurated by Hon’ble MR at New Delhi Railway Station on 8th Dec.

China is likely to co-fund India’s first Railway university

12-day training in the heavy-haul technology for the officers of Indian Railway was started at Beijing Jiaotong University on 15th Dec.

At Tirupati, GM/SCR inaugurated 40 kilowatt power solar power panels and new AC dormitory on 22nd Dec.

ABOUT ICF - Part II by Sri R.Srinivasan, APE/PR/F, Ph:9003141449, [email protected]

Issues to Shops:

Issues are made to shops against proper voucher. Some of them are listed below. P-14 (Raw Material Requisition) –reservation and

request created in SAP all items S-1313 Indent –Generally used for drawl of

consumables, tools etc. S -1323 Indent – This is also used for consumables and

stationery items. (Schedule items with limit – Indent quantity should not exceed the sanctioned limit).The drawal should be made only once in a month against this indent.

Waste management

Waste is any unnecessary input to or any undesirable output from any system encompassing all types of resources. Waste management is a multi-disciplinary activity and

systematic approach to minimize wastages all resources. Surplus (Dead), Deteriorated, Broken / Damaged,

Returned as scrap and Obsolescence etc. come under waste. Return of materials / Items as scrap with form S -1539 Credit full for new half for serviceable /secondhand

scrap values for scrapped items. Scrap sorted ,weighed & stored in particular place Each item is made as a lot with reasonable quantity. survey sheet prepared and offered to survey committee

for Recommendations The survey committee’s recommendations have to be

put up to CMM/ COS for approval. Disposal:

By Auction By Tenders Survey committee:

Survey committee members are nominated by GM. The survey committee members are Depot Officer – Convener PE /PR - Member Accounts Officer Survey sheet:

The survey sheet contains the following: Date of survey Lot No Location of the Lot Detailed Description Quantity Signature of the survey committee members and

Approving authority After approval of survey committee’s recommendations, the lots are included in the Auction list. Auction list comprises rejected lots of last Auction, Newly surveyed items and Non- Survey items.

The auction list with date of auction is circulated to all probable purchasers and wide publicity is given by advertising in one English and one local language newspaper. One or two Days before the date of auction, the

reserved price is fixed by the auction officer in Co- Ordination with the Accounts Officer concerned.

Reserved Price :

The reserved price is fixed based on the previously sold rates, Market price, Condition of the lot, quantity etc. This is kept secret. The Reserved Price is fixed mainly to avoid ring

formation among the purchasers. The lots can be sold only if the Bid reaches the reserved

Price. A margin of (-)10% is admissible in some cases which is within the powers of the Auction officer. Any lot sold below this range is subject to the approval of competent authority.

AUCTION:

On the day of Auction the purchaser are permitted inside the Auction premises , only against production of DD for Rs.10000/-per head , drawn in favour of FA &CAO /ICF. The lot number and brief description are announced by

ICF Staff and the bids are invited from the purchasers. The highest bid which satisfies the reversed price

conditions and acceptable to the Auction Officer is sold to the Successful Bidder.

Earnest Money Deposit (EMD)

The successful bidder has to remit EMD as a token of acceptance of his bid.

Bid Sheets

The Bid Sheet contains the following. Lot Number Detailed Description Quantity Sold Sold Rate EMD Amount Collected. Signature of the Scrap Ward Custodian Signature of the Auction Officer Signature of the Successful Bidder Balance Payment

Up to Rs.3Lakh – 10 Calendar days from the date of Auction. Above Rs.3Lakh – 20 Calendar days from the date of

Auction. Up to Rs.5 Lakh – One installment. Above Rs.5 Lakh – Two installments permitted within

the due date. Maximum time limit allowed with interest is 50 days

from the date of the Auction. Interest at the rate of Bank lending rate + 2 % per

annum will be charged for belated payments. To be continued

A new start-up known as Hyperloop Transportation Technologies is planning to develop a supertube that would take passengers from Los Angeles to San Francisco in 35 minutes flat at a speed of 760 miles per hour.

NEW LHB SHED by Sri R.Srinivasan, APE/PR/F, Ph:9003141449, [email protected]

Important Machines in New LHB Shed ROBOTIC SPOT WELDING MACHINE

COST : Rs. 35,39,26,822 /=

MAKE : M/S. IGM, AUSTRIA

PURPOSE: Robotic Spot Welding Machine with Spot welding Fixtures for manufacturing of Side walls and Roof of coaches through Resistance spot welding technique.

Special Features of RSWM: The Machine is capable of generation of Spot welds

(Nuggets) between laying parts or components to a high dimensional tolerance to a high degree of Repeatability exceptionally high weld integrity with low thermal/mechanical distortion Without any surface abnormality.

ROBOTICS: It is the science and technology of robots, their design,

manufacturing and application. Robotics requires a working knowledge of electronics,

mechanics and software. It came from Czech & Slovak word “Robota” meaning

“self labor” or “hard work”. ISO 8373 states that “an automatically controlled

reprogrammable, multipurpose, manipulator programmable in three or more axes, which may be either fixed in placed or mobile for use in industrial automation applications.”

Architecture of Robotic System Perceive – Sensors (Touch, Light, Ultrasonic, etc) Make Decisions – Logic (Computation) Take Action – Actuators Interact – User Interface and Communication Power Unit COMPONENTS OF ROBOTICS ACTUATION:

Actuators are the muscles of a robot which convert stored energy into movement. Most common actuators are electric motors.

Motors, stepper motors, air muscles and electro active polymers are common examples of actuation.

MANIPULATION: In real world robots require some way to manipulate

which is possible with hands and arms. Hands of a robot are referred to as “end effectors” while

arm as “manipulator”. Grippers and vacuum grippers are some common

examples of end effectors. Energy Conservation Measures taken at ICF

Harnessing of natural light by providing transparent polycarbonate sheet and North Light glazing for diffusion of sun light. Turbine air ventilators have been provided in the workshop rooftop which operate on natural draft without electrical power for exhausting hot gases, etc. Air-circulators with timers are provided in the shop floor for ventilation and to automatically switch off during non-working hours. Provision of energy savers in welding sets which switch off Arc welding machines when they are not in use for more than 3 minutes. Provision of energy efficient lightings like LED, T5, induction lamps, CFL, etc. in place of MH lamps and fluorescent light fittings in factory area. ICF procures only BEE-approved star-rated electrical products. Occupancy sensors have been provided in Officers’ chambers to switch off AC and lights when there is no human presence. All substations are provided with APFCP for power factor improvement. Energy efficient package AC units of VRF type for office. Energy efficient VVVF control in lifts. Provision of solar photovoltaic sheet lights and solar water heating system for Hospital, Canteen, Guest Houses, etc. Consumption of furnace oil reduced from 8.012 kL/year during the year 12-13 to 5.732 kL/year during 13-2014 by strengthening the thermal insulation. AC/DC EMUs with IGBT-based 3-phase propulsion and drives, manufactured for MRVC are with regenerative braking which consumes 35% less energy thereby saves 200 million units of electrical energy in Mumbai suburban service. 72 AC EMU rakes with improved 3-phase technology will save further 100 million units per annum. ICF has also developed DEMU with CNG as alternative fuel. Energy-efficient electrical fittings such as LED-based reading lights, toilet indication lights, brushless dc alternator fans, etc provided in the passenger coaches. ‘Go Green’ policy has resulted in reduction in energy required for manufacture of coaches from 10,211 units per equated coach unit in 09-10 to 8,828 units in 13-14. ICF is the only PU to source its entire electrical energy requirement for its factories and offices from own wind mills.

PHYSIO PAGE

MOVE… TO REMOVE…! Physio.Kumaravel.M [email protected]

 

 BACK EDUCATION

Frequently Asked Questions from Readers

and Patients Q11. Is Executive chair ideal one to prevent back pain?

Executive chair is not the most ideal one to all. Executive chair is by far the comfort of the back. But most of the chairs are not determining that.

Executive chairs extend above the head and project forward. This design pushes the neck out of alignment. The upper back is also bent pressing the intercostals (chest) muscles which causes premature deterioration of upper back bones.

The lower back also suffers too much in executive chairs. The seat height and depth will move your hip forward, slouch (bent) and eliminating the ‘s’ curve in the back. In addition, if your seat is too low, your knees are above your hip, which will shorten the leg muscles.

Due to the above factors, back is not supported fully and unable to maintain normal back curvature which results in increasing disc (back bone) pressure and muscles of the low back become stiff and lack of flexibility also occurs in this region. Hence many executive chair users suffer from neck and upper back muscles rigidity, low back pain and knee disorders too. To avoid / minimise the trouble of executive chairs, it needs an additional back support too. 

Note: whatever be the model of the chair, it is very important to use a chair that is absolutely straight and well-cushioned for better comfort. This may suit all shapes and sizes of the back.

Primary and the foremost, the best prescription is “don’t sit in hunched (bent) in chair, sit straight always”.

Q12, sometimes some exercises give pain while doing. Need your guidelines either to stop the exercise or to continue it?

First of all it is important to learn the nature of pain i.e., whether it is a right pain or a wrong pain.

Right pain means, it decreases in a few hours if the method of movement is right. Some movement may induce slight stretching pain which is healthy pain only. With regular practice, the muscle loosens up and recline the spasm and the right pain will disappear gradually.

Wrong pain means, the pain (pathological/ mechanical) sustains/remains and may worsen in next few days. It may be not only because of wrong method of exercise but also of over dosage! In such cases, stop the exercise and consult your exercise guide.

Q13.Most of the exercise described in the article look like yoga asana. Is it asana..?

Yes... you are correct. They look like yoga asana only. But it is not asana. Most of the exercises we prescribed are modified from yoga asana to suit the patient’s spinal pathology and anatomical tenets (body condition and tolerability). Therapeutic exercises are different from Yoga asana! Yoga asanas are more systematical & generalized, whereas exercises prescribed are for treatment and patient-oriented.

Q14.Because of your exercise I feel fine now! How long do I have to continue the exercise? Care of the back is as essential as the care of the teeth i.e., as long as we live! Regular Exercises is not only for relieving the back pain but also for postponing the degenerative changes too. Make exercise your regular habit or at least weekly four to five days. Hence you have to continue your exercises with periodical reviews as per your physiotherapist guidelines. “FOLLOW your exercises BACKSET your ache and Have a PAIN-free life!”

Wishing you a happy, wealthy & healthy New Year 2015

Answer in next issue and

WAIT FOR FURTHER STEPS TO MOVE…. Last date for submitting application Ch.OS, OS, Ch Typist, Jr.Clerk at COFMOW: 10.01.15 Diamond Jubilee cultural competition: 07.01.15 Various posts in DMRC: 14.01.15 IRCTC has launched Toll-Free No. 1800-111-139 RITES has received award for ‘Cost Management’ in ‘Public Sector Large Category’, for the year 2013 from the Institute of Cost Accountants of India on 25th Nov. Hoardings with flashing signals will be erected at unmanned railway level crossings to alert the people. Hon’ble Minister for Railways Shri Suresh Prabhakar Prabhu along with Hon’ble Minister of State for Railways Shri Manoj Sinha commissioned 30 kW Solar Plant at roof top of Rail Bhawan at New Delhi on 23rd Dec. Double-decker services on the suburban system are under consideration to tide over the problem of overcrowding. IRCTC is in talks with a number of chains, including Cafe Coffee Day and Pizza Hut, to open eateries at railway stations. Hon’ble MR has identified Nindana Khas village in Rohtak district for development as Adarsh Gram.

Q15. I play two roles as a home maker and a desk worker. I am unable to find time to do exercises regularly. Give some tips to find a way to live with minimal desk work / home work strain?

ICF- ATTENDANCE SHEET FOR THE YEAR 2015

Name: _________________________CL= 8 Days, LAP = _____+15+15 Days, LHAP = _____+10+10 Days

Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec 1 P1 P8

2 U14

3 P6

4

5

6

7

8

9

10 P16

11

12

13

14 P7

15 P2 P10

16 U3

17 U12

18 P9

19

20

21 U5

22 U15

23

24 U13

25 P17

26 P4 P18

27

28 U11 P19

29 P20

30 P21

31 P22

P1- New Year P7- Dr Ambedkar’s Birth Day P13- Bakrid P2- Pongal P8- May Day U14- Gandhi Jayanthi U3- Thiruvalluvar Day P9- Ramzan U15- Vijaya Dasami P4- Republic Day P10- Independence Day P16- Deepavali U5- Telugu New Year U11- Onam P17- Christmas P6- Good Friday U12- Vinayaga Chathurthi P18 to H22-Factory Holidays P-PAID, U-UNPAID, For Outdoor Staff: Holidays 1,2,3,4,6,7,8,9,10,14,16,17 only, all are PH.