+ From: ICF Staff Club To frAG129/18,VII Main Rd AnnaNagar,Chennai-40
------Issue# 131 Free Monthly News Bulletin – for Internal Circulation September 2016 Email: [email protected] Contact: 900 314 1464, 9539, 9659, 9731, Rly 46490, 47661 Chief Editor: K.Ravi, SSE/Shop80 Web: P.Krishnakanth, Webmaster/IT Associate Editors: 74,Tele,Union: D.N.Ramesh,SSE/Proj M.A.Jaishankar, SSE/Proj Advisors: A.R.S.Ravindra, SSE/Proj S.Muthukumar, Dy CME/SR Treasurer: R.Mehalan, SE/IT B.Chandrasekaran,SME/D-II Shell Offices: R.Thilak, Tech-3 K.N.Mohan, PE/PR/S S.K.Satishkumar, SSE/Proj R.Srinivasan, APE/PR/F K.Sekar, Ch.OS/Engg 70th Independence Day was N.Jeganivasan, Stores Inspector celebrated in a grand manner at N.Ganesh,SSE/MPO/S ICF GM Administrative building S.Ghatikachalarao,SSE/WS lawns on 15.08.2016. Shri S.Mani, N.Devaraju, SSE/Plant General Manager/ICF, unfurled V.Sasikala, OS/PB the national flag and accepted the B.Jayalalitha, Accts Asst guard of honour given by the RPF Shell Shops: P.Baskaran, SSE/40 contingents. While addressing the A-shed: R.Nagarajan,, SSE/10 gathering, GM highlighted ICF’s B-shed: A.V.Gopalakrishna, SSE/22 achievements and future plans. Shop 24,25,26: N.Ravikumar, SSE/26 D&L-shed:P.T.Sreevalsan, SSE/13 40,J,E: R.Lakshminarayanan, SSE/40 Shri S. Mani, General Manager / 48,RPF: R.Kasim,SSE48 ICF, participated as Chief Guest in 11,23,41,TS:R.Jegathiswaran,SSE/41 the Valedictory Function of Insp: J.Ananthakumar,SSE/42 Annual District Rally and standard Progress: P.K.Panda,SSE/PCO judging competition, by Bharat CMT: G.Sivakumar, CMS-1 Scouts and Guides, at ICF District Electrical:D.T.Vijayaraj,SSE/45 Headquarters on 15.08.2016. Stores : K.Sundar, OS/J-ward/SD General Manager distributed prizes Fur Offices:Harikumar.NV,SSE/MPO to the competition winners. Accts: Sudharsan.MN,SSO/Accts PlgF,TS: G.V.Ramesh,SSE/TS/F The 70th Independence Day celebrations were held at ICF with great Stores:V.Annamalai,OS/P7 enthusiasm. Shri S.Mani, General Manager, ICF, unfurled the National Flag Fur Shops: R.Sundarrajan,SSE/30 and accepted the Guard of Honour given by the RPF contingents. 30: Bipinkumar Karn, SSE/30 32,34: P.Sathyanarayanan, SSE/PC32 Addressing the gathering, GM mentioned that ICF had achieved a record 33:D.R.Suresh,SSE/33 production of 2005 coaches in its last production year and has set a target of 37, 80,81,82:D.Santhakumar,SSE/80 2486 coaches for the current production year (2016-17). ICF has switched over 88,CCO: K.S.Rajakumar, SSE/88 to a new technology of making stainless steel coaches and has planned to turn Elect,CMT,IOW: M.Devaraj, SSE/85 out 404 LHB design coaches in this production year. 36,54: R.M.Chandrasekar,SSE/54 Progress:D.Baskar, SSE/PCO He further mentioned that in the coming days, keeping pace with the new RRM, Colonies : A.Srivijayan, SSE54 technology, ICF will be manufacturing special coaches announced in Railway LHB/19 : R.Shanmugam, SSE Budget, like Deen Dayalu and Antyodaya, which will have a lot of passenger TTC: J.Selvakumar,SSE/TTC amenities inbuilt. D&D: ICF is also planning to manufacture two state-of-the-art tourist coaches for Sabapathinathan.M,SSE/D&D IRCTC, which will have transparent roof for tourists to enjoy the scenic beauty Hospital: Raju Balaji, Ch.OS of the tourist spots while on Earlier, Railway Protection Force contingents presented a colourful march past travel. ICF has been given the and Guard of Honour to the General Manager, ICF. A large number of ICF target to manufacture 881 self- officers, office bearers of unions/associations and employees were present on propelled coaches for the current the occasion. year and also has plans to produce Integral News September 2016 is sponsored by staff of Furnishing Division: office of the these coaches with energy- CWE, CMM, Planning, Accounts, MPO & CBS. efficient, 3-phase propulsion system.
CME administered pledge on Sadbhavana Diwas, 20.08.16
‘AIEMA Sourcing Fair 2016’, was organized by Amabttur Industrial Estate Manufacturer’s Association at AIEMA Convention Centre, Ambattur, on 19th and 20th August. ICF participated in this fair and displayed various components for developing new vendors. Shri L.C. Trivedi, CME/ICF, inspected the ICF stall at the fair and also held discussion with the officials of AIEMA.
As part of Independence Day celebrations, the children of GEMS school were distributed sweets by ICFWO.
Shri Jagadhish Prasad, CMM / Shell, transferred to MCF as COS, was given a farewell by officers on 13th August.
Independence Day was celebrated inside Furnishing Factory. Sri M.E.Srinivasan, DyCME/F, hoisted the flag.
CME inaugurated the ICF district rally and standard judging competition of scouts and guides on 14th Aug. I.C.F. Silver Jubilee Nursery and primary School celebrated 70th Independence day with high spirit. New Library “BOOKS ON WHEELS” was inaugurated by school’s chairman Shri.D.P. Dash CEE / QC&C / ICF and Dr. Avanjali Dash. Exhibition on “Life Style, Science & Technology and Sports during Pre & Post independence of INDIA” was inaugurated by Dr. Avanjali Dash who appreciate the efforts put in by the kids, teachers and parents. Shri. R. Aaivu CPO / ICF secretary appreciated the team work in organising the exhibition and opening of new library. The exhibition was open from 0900 to 1500 hrs for the public.
A special drive was conducted from 1st to 31st August, to increase the usage of Hindi in day-to-day official work. Various competitions were conducted.
Harmony in birthday Celebration All the buds, staffs and sub-staff of ICF Silver Jubilee Nursery and Primary school who blossomed in the month of August celebrated their birthdays together in a fantabulous manner on August 31st by planting saplings in the school campus. They pledged to look after their saplings with due care and responsibility. It is instigated Shri J.Deepan Chakravarthy of ICF has won Bronze medal in the concept of “GO-GREEN” among the young minds. Commonwealth Chess Championship held at Srilanka. Selvi Kaavya Dharshini, Daughter of Shri N.Baskaran, Asst Chief Cashier, studying +2 in Kendriya Vidyalaya, secured Two silver medals at Tamilnadu state shooting championships held at Coimbatore, from Aug 3 to 7, in 10 meter Air Riffle category. She got 5th place in the competition conducted by school games federation of India. She also secured silver in
national tournament conducted th between KV schools. As part of 70 Independence Day celebrations by South Colony welfare Association, a friendly cricket match was conducted on 15th August.
Automatic smoke On 5th August, Rly Board instructed to and heat detection display tricolor national flag on all alarm fitted in SCN diesel locomotives as per the layout 8 Venugopalan SSE Plg/S 5747 at lavatory end. and dimension prescribed. 9 Raghu J.E Engg 10 Ponnusamy Sub-Inspector RPF 11 Venkatesu Tech-1 30 12 Subramanian Sr.Tech 30 13 Kothandan J.E 30 14 Govindan Sr.Tech 32 15 Rajarajan Tech-1 32 16 Kumar Tech-1 36 In RWF, sculptures made of 17 Ponnusamy SSE 36 railway scrap have been installed, and many of the walls 18 Dakshinamurthy Tech-1 54 and pedestrian areas are covered 19 Jayakumar Sr.Tech 80 with paintings by the RWF 20 Ganesan Sr.Tech 85 staffers, their children, and We wish them A Happy & Peaceful Retired Life NGOs and well-known artists. Last Date for submission of application: PERSON OF THE MONTH Publicity Inspector: 05.10.16 Employees’ holiday camp to Goa: 17.09.16 We deeply mourn the sudden demise of the following staff 1 B.Vijaya Helper/Shop-11 2 B.Ramesh Helper/Shop-18 3 D.Vinayagamurthy Tech-2/Stores June ’16: Shell June ’16: Fur July ’16: Fur N.G.Louis Christopher P.Tamilselvan E Maheswari, • A session on “Energy saving techniques and Tech-3/shop14 SSE/Designs Tech-1/Sh32 electrical safety” was conducted by TANGEDCO on 12th August from 1500 hrs to 1630 hrs at CIRCULARS AWTI. AC08: Gazette notification of VII CPC • Special camp was organsied for renewal of ID AC09: RS (RP) Rules, 2016, schedule for revised scale of card from 8th to 10th August at Workers canteen/ pay. Fur. AC10: implementation of VII CPC recommendations – • Training programme and discussions on statement of fixation of pay. “GreenCo rating” for officers and supervisors th th OFFICIAL POSTINGS were held at D&D on 26 and 27 August. Name S/Shri/ Smt Previous Present • Festival advance is discontinued till further orders R.Mohanraja ADRM/MAS CPO/ICF from Railway Board. Nitin Dhimole SECR CMM/S • Exam for selection of JE/M- PQ will be held on Jagdish Prasad CMM/Shell MCF/RaeBareil 24th Sep V.Kalyanasundaram DyCC&M DyCME/Shellly • Officers of ICF have started wearing uniform T.Dilip Kumar Training DyCME/D2 (shirt). The text TEAM ICF has been printed on Varghese Joshua DyCME/Shell Training the top of shirt pocket. Willingness has been K.T.Dominic PE/PR2/S +WM/LHB obtained from supervisors also. It will be worn Hanuman Prasad Meena WM/LHB Leave once or twice a week on designated days, the R.B.Parashar SEE/M SEE/Comng days will be announced. Cost is Rs.400 for half V.M.Govindarajan SEE/Comng SEE/M sleeve and Rs.450 for full sleeve. It is purely on a R.Ravindran AME/I/S +SME/I/F voluntary basis. P.R.Subrahmanian SME/I/F Sick • From Aug 22, the Regional Rail Museum of ICF has been renamed ‘Chennai Rail Museum’. The post of Secretary to GM, which was being operated as DyCME /Technical Coordination, is re-designated as • Till further orders, GP in the 6 CPC scale shall Secretary/ ICF. continue to be the basis for gradation and related entitlement of all kinds of passes and PTOs. EMPLOYEES RETIRING on 30th September ’16 • Southern Railway employees cooperative society 1 Jagadeeswaran APE (Urban bank) paid dividend to the members on 2 Haribabu J.E 10 Aug 29&30. 3 Ramsankar Tech-1 13 4 Usha Kiran Tech-1 14 • Wrestler Ms.Sakshi Malik, working in Northern 5 Babu Sr.Tech 20 Railway, has won bronze in women's 58kg 6 Ramaswamy Sr.Tech 21 freestyle in RIO Olympics. She is the first female 7 Satyanarayana Sr.Tech 41 wrestler from India to win an Olympic medal. Her coach Mr. Kuldeep Malik is also working in STEPS : NR. • Bend the right leg and • The National Payments Corporation of India wrap a small towel at back of the (NPCI) has launched Unified Payments Interface thigh. (UPI). • STARTING POSITION: Pull the knee towards the • Prime Minister in his Independence Day speech • Lie on your back chest and then slowly straighten said that Railways is expanding the rail network with arms at sides the knee until comfortable stretch in the country faster. "Earlier, 1500 km line was comfortably. is felt on back thigh muscles. commissioned in the last 10 years while today we • Hold for comfortable have succeeded in commissioning 3500 km line gradual slow stretch counts in two years". 5 ..7…10. • Wi-fi technology of state-run Centre for • Return to relaxed original Development of Telematics (CDOT) has been position and repeat the same approved by Indian Railways. Most of the steps on other side. equipment installed in Indian telecom network • No of stretch repetition 1 are imported. Approval of C-DoT wi-fi to 3 times on each side equipment will help deployment of indigenously alternatively once or twice a day. made gears. Note: Opposite leg of the • From Sep 6 to Oct 10, Passing-through trains stretched one should be flat on connecting Alappuzha, Thiruvananthapuram, the floor and the stretching Ernakulam, Yeshwantpur and Bengaluru with should not be in jerky manner ! Dhanbad, Gorakhpur, Barauni, Muzaffurpur, Korba, Shalimar and Guwahati will not touch Chennai Central. Instead, the trains will halt at STRENTHENING /SPINAL STABILISATION EXERCISES Perambur. The Chennai Central– Howrah express Stomach muscle contraction exercise: will depart from Chennai Beach. STEPS : • IRCTC has introduced a service 'Wedding on • Keep one hand below the Wheels' under which it will host weddings aboard low back and other one over the luxury trains. abdomen to feel the contraction • Minister of Railways inaugurated Hourly booking Starting position : of the muscle. • Lie on your of Retiring Rooms; Single person accountability • Gently pull the stomach back with knee bent for all facilities on trains-along with single nodal and tighten the abdominal officer for monitoring, travel insurance for and feet flat on the st muscles by pressing the back passengers, on 1 Sep. floor with relaxed downwards. abdominal muscle. • Shri Ashwani Kumar Upadhyaya, a 47-year-old • Feel the tightening of the Indian Railways IRTS officer of 1997 batch, abdominal muscles and hold the posted at CRIS, has recently won an award for gentle contraction 5…7...10 his innovative idea of developing caterpillar counts. trains -- a network of lightweight, elevated train • Return to relaxed origin, coaches that will run at speeds up to 100 km/hr repeat after a little gap. and will take passengers even to the residential • areas. No of progressive repetitions 3 to 5 times.
PHYSIO PAGE Bent knee leg lift Exercise: STEPS : MOVE… TO REMOVE…! Physiokumaravel.m@ Physio.Kumaravel.M gmail.com • Lift and maintain the leg Sr. Physiotherapist/ Ph 9003149269 RH/ICF straight as much as possible and hold for a few counts (5..7…10 ). Starting position : • Return to the origin and • BACK EDUCATION As above repeat the same on the other leg after in relaxed little gap. FAQ’s FROM READERS & PATIENTS posture. • No of repetition 3 to 5 times LOW IMPACT EXERCISE FOR ELDERS’ BACK PAIN: on each side alternatively. BACK THIGH MUSCLE STRETCHING EXERCISE : Progressive exercise : Straight Leg Raising exercise (SLR): • Starting position : Feel the muscle work STEPS : at low back and retain the • Lie on stomach position progressively for • Slowly raise the leg as with flat palms on 5…7…10 counts. possible without bending the knee • joint. either side of head with Return to relaxed • bent elbow and forearm starting position and repeat Starting position : Comfortably hold for 5… on the floor. after little gap. • 7…10 counts gradually without Lie on • No of repetitions 3 to your back with straining much. • 5 times. leg extended Return to starting position • Note: keep the lower straight. and repeat the same on opposite side. of the body on floor well, while doing this procedure. • No of repetition 3 to 5 times on each side alternatively. Progressive push up exercise : • Note: Once you master the initial procedure, go for SLR • If you are doing exercise. regular practice and have flexible back, go for this Curl up exercise : progression. STEPS : • Slowly lift the shoulder up STEPS : from the floor with support the • Starting position : neck with hands. Lift the left leg • without bending the knee, Relaxed • Hold this posture with few inches ( 2” to 3”) off supine lying with minimal strain and count 5…7...10 Starting position : from the floor. clasped hand counts. • • Hold for 5..7….10 behind the head. • Return to relaxed origin Lie on stomach counts. and repeat after a little gap. with relaxed extended • Return and repeat the • No of repetitions: 3 to 5 legs with your forehead same on the right side . times. resting on the floor as in the picture. • • Note: Don’t pull up the No of repetitions: 3 to head while lifting the shoulder. 5 times on each side (Note: Don’t tilt the back while lifting leg ) Buttock muscle tightening : STEPS : Buttock muscle strengthening exercise: • Bring the buttocks close and tighten the buttock STEPS : muscles. • Lift the upper leg • Feel the muscle work slowly few inches (approx 8 and hold for brief period to 10 inches ) off from the 5..7…10 counts. floor without bending the knee. • Starting position : Return to relaxed • • Count in mind and Starting position : origin and repeat . Lie on one side • Lie on stomach hold for 5…7…10 counts • with slightly bent • with relaxed extended No of repetitions: 3to5 lower leg and Return to relaxed starting position repeat after legs resting your times. maintain the back in brief gap. forehead on the floor neutral position • Roll over to other side and repeat the same procedure on the other side. • Gradual strengthening Half Push up Exercise : and repetition 3 to 5 times on STEPS : either side. • Lift yourself on your elbows and gradually lift up Bridging exercise your chest off the floor. STEPS : ENERGY CONSERVATION IN INDUSTRIAL ENVIRONMENT • Slowly raise the S.RAJENDRAN, Tech-1/Shop85 buttocks off the floor. by Sri Ph:8056250489 • Hold for 5..7….10 Starting position : counts. Energy conservation in an industrial environment is • • Comfortable Return and repeat after different from that in a domestic environment. In a hook lying position. a little gap . household, the benefits of energy savings are directly • No of repetition 3 to 5 enjoyed by the family, whereas in an industry, the times . employee who implements energy conservation • techniques may not be benefitted directly. Hence, more (Note: While on start innovative methods with minimum human intervention hook position, keep both heels need to be deployed in an industry to reap maximum as close as to buttocks) energy savings. Some of the methods that can be deployed in an industry are discussed below. Relaxation : 1.A common pattern easily understandable by all STEPS : employees should be followed in positioning control • switches for lights, fans, air circulators etc. The access Keep the arms a little to the switch boards should not be obstructed by away (approx 10 to 15cm) dumping material/scrap items. from the body with palms in face up position. 2. All air circulators shall be provided with auto cut- • Place the feet slightly off switches which will switch off the fan after a Starting position : apart from each other session time like 3 or 4 hrs. • comfortably. Lie flat on the • 3. Thermostat settings in AC, Geyser, Water cooler back. Keep the back and head in straight line. etc. shall be kept at optimum level, and its healthy • functioning shall be ensured through periodical Close the eyes and checking. breathe naturally and rhythmically. 4.Energy consumption for lighting load, fan load & • machinery load shall be monitored separately for each To obtain maximum section and concerned employees should be rewarded relaxation, stay in this suitably for energy savings in their area against some position 1 to 3 minutes or 25 set norms. to 30 breaths. 5.Machine operators shall be educated to switch off the • While winding up the control supply after operation as it consumes position, turn on comfortable considerable energy in the long run. For this purpose, side and get up slowly. power switches should be positioned in an easily accessible location. “Rest is the best medicine”. But it is not a good idea to simply rest and wait for back pain to subside. Too much 6.Wherever day shift working is in vogue, solar panels rest also causes certain type of back pain and worsens the with online inverters could be used as an alternate existing low back pain. Prolonged rest decreases the economic source of energy. muscle strength and minimises the flexibility of the back. Hence, regular exercise is the prompt idea to relieve the 7. Whenever a load test is conducted on power back pain by stretching and strengthening back muscles. sources like battery, alternator etc., the output power generated can be used for feeding regular loads through The exercises narrated here are general pattern suitable regulators/inverters. of exercises to relieve the back pain in elders with common degenerative cause. If it is not possible to do all 8.Motion sensors should be used in office cabins and exercises at one stretch, do the stretching exercises with toilets to turn off power devices when not used. warm up practice in the morning and strengthening Similarly, power supply to computers and other office procedures in the evening session. Whenever you are equipment shall be turned off during non-working going for exercises, start with warm up and conclude with hours. relaxation. 9. Timers shall be used in water coolers and geysers Keep ever in mind “Activity is often the best to turn them off during weekly holidays. medicine for back pain”. Be active as much as possible and be free from back pain always ! 10. Awareness programmes on energy conservation Wait for further shall be conducted periodically for departmental staff as steps to move….. well as contract labourers, as facilities are used by both. Such steps with participation of all concerned will help in and the last vehicle of the train, will be fitted in forming an organisational culture which will be followed the last coach or wagon of a train. by future generations also. • Railway Board has floated expression of interest INNOVATIONS under development by S.Rajendran for introduction of Maglev, a second generation Design of equipment for coach movement inside high speed train in India, which is running in Fur: China, Japan, Germany and South Korea at present. • Cost approximately Rs. 2,00,000/- • To book your meal online: download mobile app • Concept by Shri.V.Kalyanasundaram, “Food on Track” or Log on to www.ecatering Dy.CME/Shell irctc.co.in or SMS “Meal