fr ---------------------------------------- ----------------------------------- --------------------------------------------------------------------------------------------------------------------- ----------------- Issue# 120 Free Monthly News Bulletin – for Internal Circulation October 2015 Email: integralnewsicf@gmail.com 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:P.T.Sreevalsan, 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: P.Krishnakanth, 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 Manoj Sinha, Hon’ble MoSR, lighting the lamp to inaugurate valedictory function of ICF Diamond Jubilee Celebrations

Release of special postal cover by Hon’ble MoSR to mark ICF Diamond Jubilee

Shri Manoj Sinha, Hon’ble MoSR, Flagging off the 1st Indigenous 3Phase ACEMU Rake

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

To

Release of the book ‘ICF Product Catalogue’ by Hon’ble MoSR to mark ICF Diamond Jubilee.

ICF diamond jubilee valedictory function was held at Dr Ambedkar Arangam on 2nd October 2015. Shri Manoj Sinha, MoSR, was the chief guest. Shri Hemant Kumar, Member Mechanical and Shri Navin Tandon, Member Electrical, Shri Charles Lobo, Chief Postmaster General, Smt Tamilisai Soundararajan, President of BJP- Tamilnadu unit also participated. MoSR flagged off the first Indigenous three phase AC EMU Rake, released the special postal cover and three books titled ‘ICF Product Catalogue’, “Coffee Table Book” and “ICF – Tracing The Roots”. A video “Down Memory Lane” made by ICF GM’s secretariat was also screened.

On 2nd October MM and CME/ICF participated in the Swachh Bharat programme held at Chennai Central railway station.

On 1st October MM inaugurated the new “LOCO PARK”, ‘Diamond jubilee gallery’ and renovated Dr Ambedkar Arangam. One AC EMU rake and one DEMU rake were flagged off by MM and ML jointly.

Lunch hall at RRM was inaugurated by Thirumathi Seema Kumar, Executive Member, RWWO on 1st Oct.

GM addressing at the Onam celebrations at D&D on 25th Sep

Teachers were honoured by Smt Sudha Agarwal, President/ ICFWWO, on 7th Sep.

1st rake of new gen IGBT 1600HP DEMU was flagged off by GM on 8th Sep

Foundation stone was laid by GM for LHB warehouse on 8th Sep.

GM congratulated the ICF volleyball team, winners of inter railway championship, on 10th Sep

GM laid foundation stone for setting up of coiled spring manufacturing facility on 11th Sep.

First LHB Power Car was flagged off by GM on 18th Sep

Grand Reunion function was held on 19th Sep at AWTI Auditorium. Shri Lukas Baumann of Switzerland, the grandson of Shri Walter Braem, first Chief Technical Manager of ICF, was also present.

ISO 50001 Energy Management System certificate has been awarded to ICF by M/s Intertek.

GM inaugurating the Football match between ICF and TN Police on 22nd Sep at ICF Stadium

Diamond Jubilee Pavilion was inaugurated by GM on 22nd Sep at ICF Stadium.

Foundation stone laid for new building for ICF stadium by GM on 23 Sep

GM inaugurated 48 units of type 3 quarters, 36 units of type 2 quarters and 16 units of type 2 quarters which are converted from 32 units of type-1, on 23rd Sep.

Passenger Lift inaugurated by GM at D&D on 29th Sep

Health exhibition was inaugurated by GM on 29th Sep As part of Swachh Bharat mission cleanliness drive was launched by MM and ML at ICF Furnishing on 2nd Oct.

Shri S. Mookerjee has taken over on 01/10/2015 as the new Financial Commissioner (FC) (Railways) and ex-officio Secretary to the Government of India. Prior to this posting, Shri S. Mookerjee was posted as DG/NAIR

Renovated AWMs’ office inaugurated by GM on 30th Sep

GM visiting Rajbhasha Pradarshini held on 22nd Sep

MUTP EMU ‘D’ coach model was unveiled at administative building entrance by GM/ICF on 30th Sep.

Shri Parhi, IG/CSC, inspecting the parade on the occasion of 59th RPF Raising Day on7th Sep Last date for submission of declaration of assets and liabilities extended to 15th April 2016. Minister of Railways Shri Suresh Prabhakar Prabhu on 28th Sep launched Indian Railway Knowledge Portal namely www.kportal.indianrailways.gov.in

Medical checkup was done for Karuna students on 26 sep

All Indian Railways on-the-spot Drawing competition was held on 13th Sep and essay competition on 20th Sep

Hindi quiz was conducted for staff on 14th Sep and for officers on 16th Sep

Office bearers of ICF OBC Employees Welfare Assn

Post Name Designation President R.Dharmaraj Sr Tech-1/40 Gen. Secretary

K.Ramamurthy Tech-1/88

W.President S.Anbukumar Tech-1/26 Working GS S.Ramesh Tech-1/48 Treasurer M.Thangavelpandian Tech-1/19 Vice President D.Ramesh Tech-1/14

V.Parthasarathy Tech-1/14 Asst.General Secretary

V.S.Umapathy Tech-1/36 V.Arivazhagan Tech-1/30

Org. Secretary V.K.Ibrahim SrTech/Engg Propaganda Secretary

K.Hemachandran Tech-1/16 R.Rajendiran ProgMan/F

Secretary H.Hambi Tech-1/29

OFFICIAL POSTINGS Name S/Shri/ Smt Previous Present

S.K.Parhi WCR IG - CSCManish Pradhan CR CPMArun Kumar CEGE TrainingD.P.Dash Training CEGERanVijay Pratap SME/MPOF SME/PlgS.Sekar Leave SME/MPOS.Kamaraj Leave AEE/PlgAbdul Hameed Kuniyil AEE/Plg AWM/E3

K.Ezhilarasu AWM/E2 AEE/MPOYemule Sriteja AWM/E3 AWM/E1H.V.Ramakrishna Murthy AWM/E1 RITES

Sunny Philip Leave AMM/FDP.Shanmugam AMM/FD Retired

S.M.Elelee Angel , D/o. Sri A.Stanley, Helper, Shop18, has secured second place in Kancheepuram district level in X std exam among SC/ST students and got Rs 20,000 cash award from Hon’ble CM.

Sri Kiran Thomas Verghese, S/o. Smt Annie Kuruvilla, OS/P6, studying BE Mechatronics in Hindustan University, has developed a watch, along with his batch mates, that gives alarm in case of heart attack for the person wearing the watch. The watch which costs Rs1000-1500 will transmit wireless signal to alarm in case of any abnormal change in pulse rate. The alarm can be fixed anywhere within 100mtrs radius. Smt Annie’s father is a retired SSE/Shop33.

EMPLOYEES RETIRING on 31st October ’15 1 Jothipandian.E AEE 2 Panneerselvam.R Tech-1/MSM 153 Jayavelu.C Tech1/BS 154 Nesaraj.A Tech1/Weld 215 Chellam.R SrTech/weld 226 Raju.N SSE/FGL 227 Renuka. Tech1/FTR 418 Venugopal.D SrTech/Elec 459 Padmavathi S. AA Accts

10 Subramania Pillai S. Constable RPF 11 Sivadasan.Tc SrTech/Carp 3012 Subramani.J SrTech/Carp 3013 Mariyal Jayanthi.J Tech-3/Carp 3214 Gunasekaran.R Tech2/FGL 54

We wish them A Happy & Peaceful Retired Life

We deeply mourn the sudden demise of the following staff 1 B.Balasubramani Tech2/MDMRR/70A 2 K.K.Unnikrishnan San Cleaner 3 K.Alaiyan SrTech/Carp/30 4 J.Palani Tech1/GritBlaster/25 5 T.R.Gajendran Tech-1/welder/22 6 P.Vinayagamurthy Tech3/Welder/14

ABOUT ICF - Part III by Sri R.Srinivasan, APE/PR/F, Ph:9003141449, rsrinivasanicf@gmail.com

DESIGN & DEVELOPMENT : TECHNICAL REQUIREMENTS FOR DESIGNING A COACH 1. Type of coach – Whether Air-conditioned or Non Air-conditioned? Whether Chair Car or Sleeper Car? Self generation or End on generation type ?

2. Tentative layout of the coach 3. Coach profile & Maximum moving dimensions 4. Track Gauge, Track parameters, Minimum radius of

curvature etc. 5. Maximum speed requirement 6. Length of the coach 7. Width of the coach 8. Overall height of the coach from Rail level 9. Coach floor height from Rail level 10. Type of coupler required- Whether CBC or Screw

coupler type & Coupler height from rail level. 11. Type of bogie 12. Distance between bogie centres 13. Rigid wheel base of the bogie 14. Wheel diameter & Wheel profile 15. Maximum load per axle when fully loaded 16. Loading parameters for body shell 17. Type of brake system:- Whether Vacuum or Air

brake system 18. No. of doors aside 19. Number of seats, if chair car Number of berths, if sleeper car 20. Number of lavatories per coach & Type of lavatory – Whether pan or commode type? 21. Type of interior furnishing 22. Type of windows – Sealed windows for AC coach &

Glass with louver shutter for Non-AC coaches & Size of windows required.

23. Requirement of luggage racks, coat hooks, Fans, lights etc.

24. Electrical requirement if any.

Design verification: • Calculations made from the verification of the design

– Balancing calculation – EBD calculation – Strength of members for suspension of equipments – Shell structure calculation

• Balancing calculation – To make the coach balanced in both longitudinal

and transverse direction – Done for better riding – To avoid twist on Underframe – To maintain buffer height – Based on this UF equipment relocated while design

of UF.

• Shell calculation – Manual – Fem

• Finite element analysis – Pre processing – Analysis – Post processing

• Pre processing – Model creation – Meshing-creation of elements and nodes – Application of loads & restraints (boundary condition) – Material and physical property table – Input of requirements

• Analysis – No manual effort – Processor does the analysis – Results required are written to output file

• Post processing – Analysis of results – Studying and interpreting the output – Preparation of reports – Obtaining stresses and deformations

Validation:

• Design verification is done to verify theoretically

• Validation – physical testing on the prototype

• Validation processes – Strain gauge testing – Oscillation trials – Brake trials

• Strain gauge testing

– To test the amount of stresses on the members / shell – Strain gauges pasted at vulnerable high stress

locations – Specified loads are applied – Strains / deformations obtained – Thereby stresses are obtained – Deflection of the coach measured for the testing loads

• Oscillation trials

– To calculate ride index – To check for vertical, longitudinal and lateral

accelerations on the coach – Other ride behavior

• Crashworthy design

– Physically coach tested by colliding with concrete wall – The rear stopper made bolted – Primary energy absorber (honeycomb type) provided

between body bolster and rear stopper – Secondary energy absorber provided at side buffer

location – Buckle initiators provided (slot) on the longitudinal,

cantrail, centre sill plate, parallel bearer – Centre sill up to bolster – 4mm plates provided over doorway and headstock area – Trough floor only in between body bolsters – Box section (doorway stiffener) provided from inner

headstock to first bay – Centre pivot modified to house in a tube on body

bolster. To be continued…

PHYSIO PAGE

MOVE… TO REMOVE…! Physio.Kumaravel.M, Sr.Physiotherapist/ RH/ICF 9003149269,physiokumaravel.m@gmail.com

 

 

BACK EDUCATION

FAQs from Readers and Patients

POSTURE CONTINUES…. POSTURE DEVIATION: CORRECTION CUM

PREVENTIVE EXERCISES

Exercises for forwarded shoulder correction:

Shrugging with rotation: Sit on a stool comfortably with

hanging arms on sides Lift your shoulder girdle up and

rotate backward and bring down.

Number of repetitions 5-10 times twice or thrice a day.

Shoulder retraction: Clasp the hands behind the back

and retract the shoulders by bringing the shoulder blades closer.

Number of repetitions 5-10 times, twice or thrice a day.

Shoulder bracing

Lift the arm sideways up to the shoulder level.

Then bend the elbow horizontally completely.

Move the hands towards opposite shoulders and then open your shoulder and chest as much as possible.

No of repetitions 5-10 times, twice or thrice a day.

Shoulder rotation (Short lever)

Place the right hand over the right shoulder and left hand on left shoulder as in the picture.

Rotate the both elbows clock wise and counter clock wise at the same time.

Slowly and rhythmically rotate and feel the muscle work.

Number of repetitions5- 10times in each circle twice or thrice a day.

Correction Exercise for forwarded head Neck exercises: Starting position: sit on a stool with shoulder retracted back and eyes looking straight

Chin tuck: Use the finger pads of one hand to slightly press the chin back. (Note: Practise this in front of a mirror initially to avoid poking chin forward). Two to three times a day.

Chin-up & down exercise:

Bend your neck forward and bend backwards as far as possible

Look at the ceiling up and slowly arch the neck backwards.

Need further stretch push the chin upwards with palm.

Feel the effective cum comfortable stretch.

Retain for 5-10-15 counts and relax back to origin position.

Repeat the stretching 3- 5 times. 2 to 3 times a day

Neck extensor strengthening exercise: Interlock the fingers of both hands

and place them on the back of the neck.

Push the head against the hand. While trying to arch the neck backwards, countering

the movement with the hand pressure. Retain for 5‐10‐15 counts and relax back. Repeat the procedures 5-10 times with equal intervals. Two to three times a day.

Note: Prevention is the best.

Hunchback is one of the most prevalent posture deviations of the modern computer society. To avoid upper back pain (Dorsalgia), neck & shoulder pain, early detection and early intervention is necessary.

Early detection plays an important role in the posture correction which prevents the hunchback. In children’s lifestyle parents play a vital role. Hence education to the parents along with children is necessary. If needed, periodical screening camps and exercise educations are to be done to prevent fixed deformity and other back problems in later life.

Likewise, similar ways and means are to be drawn to office people also to decrease the sick absenteeism, minimise the medical expense of the institution and improve the work efficiency too.

To minimise the occurrence of hunch back and to achieve enough correction…

Maintain good posture in all positions i.e., while sitting, standing, walking and even lying too. Make sure that your office environment is ergonomically set up. Frequently move to avoid static sitting pressure on your neck and back. Have a health break and do the repeated regular stretching. Never carry heavy backpacks. Don’t lie over sagging bed ever. Keep prompt supportive pillow while sleeping. Do systematic exercises regularly or at least 3 or 4 days per week. Adopt effective home management programme with periodical review. Keep in mind, “Once correction is achieved, its maintenance is based on systematic regular exercises only!”.

?Question from a Reader You are focusing on breathing exercise linked to physical movements. In addition, in the previous issue you have emphasized diaphragmatic breathing. Could you elaborate in what way breathing exercises help in posture correction and help to relieve back pain? Ans:

Diaphragm, the large dome-shaped muscle that separates the heart and lungs from the abdominal cavity contents , is attached to the inner surface of the lower end of the breast bone (sternum) and inner surface lower six ribs, behind it is attached to back bone. Function of the muscle is to pull air in to the lungs and then expel it. An abdominal muscle too assists the respiratory action. Recent study revealed correlation between breathing and back pain. People with chronic back pain and deviation of postures tend to breathe differently (shallow breathing) comparing to the normal person. In a person with back problem (tensed back) the diaphragmatic fibers are also tense owing to back bone attachment. Unless this factor is kept in mind when remedial exercises are given the condition will not improve. Inhale when you initiate a movement that involves contracting muscle and exhale when you do to stretching or lengthening muscles. Systematic way of breathing decreases the spasm in the diaphragmatic fibers, and the back muscles also become less taut. Reasons for recommendations are…

To relieve the pain spasm

To obtain relaxation.

Help to stretch the contracted soft tissue structures.

To initiate and assist to improve the spinal mobilization.

Simulating breathing exercise is the effective way to relieve fatigue

Help To improve the posture.

Over all, best antidote to stress.

General Note: Proper breathing pattern ensures your working muscles get enough oxygen. Ultimately breathing is important not only while exercising; it is also an important part of every day.

*Breath is the link between the body and its health. If the body is a kite the breath is the thread. The longer the thread, the higher the kite can fly.

 

Shows the region of muscle stretching

 

Shows the region of tightening of muscle

*some more corrections to come…

Wait for further steps to move…. 

Physio Kumaravel,.M, Sr Physiotherapist, RH/ICF, has delivered a lecture on lifestyle “Live… Live without pain” during the international elders’ day celebrations at ICF hospital on 26th Sep. it was presided over by Dr Renuka Sridhar, CSS/Admin and organised by Dr K.Chellamani, Addl CMS.

CIRCULARS AC11: Last date for submission of declaration of assets and liabilities extended to 15.10.2015.

AC12: RELHS is extended to all railway employees who retired at normal age of superannuation irrespective of number of years of service. Those who are eligible for medical facility in other govt organisation where they have served earlier, can opt for any one of the two facilities.

AC13: Amendment to DAR rule on sexual harassment

AC14: filling the post of Bridge inspector Gr-3/ JE (Bridge) – change in recruitment pattern.

AC15: National cleanliness campaign under “Swachh Bharat Mission” from 25th Sep 2015 to 31st March 2016.

Competition on best innovation in “Energy conservation methods for ICF”, designing a poster to create awareness on electrical energy conservation, Best slogan on electrical energy conservation: Last date 30.10.15

Scholarship from golden jubilee carpus fund for wards of employees pursuing professional courses: LD 27.11.15

Engineers’ Day was celebrated by IRTSA ICF & S.Rly Zone on 17th Sep. Er.L.C.Trivedi, CME/ICF, graced the function as Chief Guest. CME/Plg, CDE/M, CWE/F, CPM, Dy.HODs & officers, Officer bearers of affiliates of NFIR & AIRF and members of IRTSA participated.

‘Engineers Day’ was celebrated by Integral Engineers’ Association on 15th Sep at AIOBC office. Sri K.S.Sreedharan, DyCME/Plant, was the chief guest. Shri Ranvijaypratap, SME and Sri R.Ravichandran, PE/PL also graced the occasion. About 60 engineers from ICF and Southern Railway participated in this celebration. Shri J.C.D Prabhakar, MLA, visited ICF West, North and East colonies on 12th Sep. Residents complained about Cattle, dog menace, non-availability of speed breakers, chain snatching etc. they also appealed to provide gas supply through ICF Co-op society since Ajitha gas has been closed. He assured to solve all the grievances.