From: ICF Staff Club fr To AG129/18,VII Main Rd AnnaNagar,-40

------Issue# 121 Free Monthly News Bulletin – for Internal Circulation November 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 th N.Devaraju, SSE/Plant Shri Ashok K Agarwal, GM, administering Vigilance Pledge on 26 Oct. 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 GM visiting ICF stall in International Railway Equipment Exhibition on 16th Oct. 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 st R.Srinivasan, APE/PR/F GM flagging off the “Run for Unity” on Rashtriya Ekta Diwas - 31 Oct.

Mrs Sudha Agarwal handing over prize to ICF chess RPF Commemoration Day was observed on 21st Oct. team, Winners of 28th All Railway Chess Championship held at TTC/ICF from 3rd Oct to 9th Oct.

Customer Interaction Meet was held on 8th Oct.

Vigilance Awareness Week was observed from 26th Oct to 31st Oct. Sri K.Ramanujam, State Chief Information Commissioner, released the vigilance bulletin in the presence of GM and CVO (CDE/M). Vigilance Awareness quiz was conducted on 30th Oct.

Employees who opted for holiday camp, leaving MAS on GM inaugurating the training course on operation and rd maintenance of DEMU & HS/SPART on 30th Oct. 23 Oct to Goa & Mumbai.

CWE/F administering Vigilance pledge on 26th Oct.

Annual Day function of ICFSJMHS School was held on 26th Oct. Smt Sudha Agarwal, President/ ICFWWO and Shri Ashok K Agarwal, GM/ICF, graced the occasion.

OFFICIAL POSTINGS Diamond Jubilee Celebrations Competitions Winners: Name S/Shri/ Smt Previous Present Quiz: P.C.Mathai AMM/SD Leave I-Prize: C.Sathish, JE/IT, S.Sivasubramanian, SE/IT, GVL.Prabhu OS/Stores AMM/SD K.Shabbir Hussain, SE/IT. Sri N.Sundararajan, SMM and Sri M.Murugan, SSA have II-Prize: S.Vijayachithra, SE/IT, Santhosh J Abraham, been appointed to Group-A service. SE/IT, Padmini Prasad, AA Written test for Intermediate App Mechanic- Mechanical Below 12 years Vocal Carnatic: postponed to 05.12.15 I: Meghna Vijay, D/o.T.K.Vijayakumar, Tech1/29 Photographer G-1, last date to submit apln : 04.12.15 II: G.Sankaraparameswari, D/o. N.Jeyashree, OS/PB Sr instructor, Instructor, Asst instructor Gr 1 and Gr 2, Above 12 years Vocal Carnatic: Mechanical/TTC, LD: 30.11.15 I: S.Pavithra, D/o.R.Sankaranarayanan, Steno/Stores EMPLOYEES RETIRING on 30th November ’15 II: Malavika Vijay, D/o.T.K.Vijayakumar, Tech1/29 1 Abdul Rasheed.S Tech-1/Weld 11 Employees Vocal Carnatic: 2 Mohan.K Sr.Tec/Serang 20 I: Smt Meenakshi Sundar, OS/70A II: Smt Padmini Prasad, AA 3 Ravi.Sm Sr.Tech/Weld 20 4 Omanakuttan Nair.E R Tech-1/Weld 21 Below 12 years Vocal Light Music: 5 Kuppuswamy.M Sr.Tech/FGL 23 I: Meghna Vijay, D/o.T.K.Vijayakumar, Tech1/29. II: I.Sameeranaaz, D/o.H.Irshath ahamed, SSE/D&D 6 Bhagya Lakshmi.S Tech -1/FTR 41 Above 12 years Vocal Light Music: 7 Pushpalatha.P K Tech-2/Elec 45 I: Malavika Vijay, D/o.T.K.Vijayakumar, Tech1/29 8 Sambandam.C SSE(Design) D&D II: P.C.Charusha, D/o.D.Chandra Prathapan, Tech1/13 & 9 Sr.Tech/FTR Aravindakshan.PP Engg S.Kiruthiga, D/o.G.Sugumar, SrTech/36 10 Dresser Gr-I Ashok Kumar.P Hosp Employees Vocal Light Music: 11 Venugopal.D Tech -1/FGL 30 I-Prize: K.V.Dwarakesh, Peon,Stores 12 Ethiraj.T Tech 1/FGL 30 II-Prize: Smt Meenakshi Sundar, OS/70A 13 Ragini .K Tech -1/Carp 30 14 Sudevan.M Sr.Tech/FGL 30 Below 12 years Super Dancer- Solo Classical: I: S.Rupasri, D/o.S.Geetha, Peon, 71E 15 Pitchai.L SSE/FGL 30 II: S.Shreenidhi, D/o.R.Renugambikai, OS/74 16 Anaiappan.S Tech -2/FGL 33 Above 12 years Super Dancer- Solo Classical: 17 Subramanian.J Tech -1.MGL 33 I: T.S.Malavika, D/o.T.N.Sudhakaran, Stock Verifier 18 JE/Ele Jayapaul.K 39 II: M.Bhuvaneswari, D/o.S.Megavarnan, Tech1/33 19 Palanivelu.R Tech-2/FGL 54 Below 12 years Super Dancer- Solo Folk: 20 Showraiah.Md Progressman PCOF I: S.Rupasri, D/o.S.Geetha, Peon, 71E 21 Kamalakannan.K Sr.Tech/FMW 80 Employees Super Dancer- Solo Folk: We wish them A Happy & Peaceful Retired Life I: R.Renugambikai, OS/74 Person of the Month Above 12 years Group Dance Classical: Jeenusha& Group, D/o.K.G.Sajeevan, Tech2/14 Below 12 years Group Dance Folk: S.Rupasri& Group, D/o.S.Geetha, Peon, 71E Above 12 years Group Dance Folk: C.Chandrakala&Group, D/o.R.Chandramohan, SrTech/21 June’15 Jul’15 Jun’15 Employees Group Dance Folk: T.R. Srinivasa Rao B.Ravikumar, S.Venkatraman, S.Geetha& Group, Peon, 71E Tech-1/48/Shell Tech-1/40/Shell SSE/D&D//Fur Person of the Month-Fur Skit/Drama: Employees I: S.Gopal&Group, SrTech/40 II: A.Arafath& Group, Helper/28 Essay - Wards: R.Harini, D/o.S.Vijayachithra, SE/IT G.R.C.Krishna, S/o.G.Ravichandran, Helper/30 Essay – Employees: Jul’15 Aug’15 Sep’15 A.Sumathi, ChOS/CWES office B.Jakkaraiah, K.Muhammed K.Jayapaul SrTech/29/Fur Basheer, JE/39/Fur R.Mangayarkarasi, OS/99A Helper/80/Fur Painting : Below 12 years: We deeply mourn the sudden demise of the following staff I: Catherine Cleetus, D/o.A.I.Cleetus, SSE/D&D 1 Sureshkumar.V SrTech/FMW/40 II: S.Sabareesh, S/o.Srikumaran, SrTech/40 2 Ramakrishnan.AG SrTech/FGL/16 Painting : above 12 years: 3 Rajendran.C SrTech/Painter/54 I: K.R.Iswaraya, D/o.A.Rathika, CHI office 4 Ravichandran.C Tech-1/Carp/30 Painting : Employees: 5 Gajapathy.P Tech-3/FGL/23 I: V.James Jayaraj, OS/85, 6 Babu.V Helper/10 II: A.Rathika, CHI office Employees of ICF, sportspersons, Technical Training AC17: Taking permission for leaving station/HQ for Centre trainees, school students, and Scouts and Guides going abroad while on leave: Competent authority should participated in the Rashtriya Ekta Diwas ‘Run for Unity’ communicate his / her decision to the employee within 21 rally from the GM’s Administrative Building Lawns on days of receipt of application failing which it is assumed 31st Oct. Shri Ashok K Agarwal, GM, ICF, flagged off that the permission has been granted. the rally and paid rich tributes to Sardar Vallabhbhai Patel st QR Code ( Quick Response Code) on his 141 birth anniversary. This was followed by a Shri. Krishnakanth Web master/ITC/ICF ceremonial parade and a march-past by the Railway 9003149222, [email protected] Protection Force. He also administered a pledge to the staff and the officers of the factory. QR or Quick Response Codes are a type of 2D barcode The administrative office building in front of the shell that can be read using smartphones and dedicated QR division of ICF shall henceforth be known as “GM reading devices, that link directly to text, emails, Administrative Building” for all official purposes. websites, phone numbers and more! Shri Yogeshwaran, Shop23 Welder, has won best welder How to use: Scan the image with QR/barcode scanner completion in MIG welding category conducted by IIW, App. (these Apps are FREE to download from App store) Chennai on 7th Nov. He will attend finals at Mumbai on Scan the QR code given at Top Left corner of Integral 3rd Dec. News, (below the ‘from address’), to view the INTEGRAL NEWS in your smart phone. With a view to provide confirmed accommodation to waitlisted passengers and also to ensure optimal The Railways Sports Promotion Board (RSPB) has utilisation of available accommodation, a scheme written to the Board of Control for Cricket in India Alternate Accommodation Scheme (ATAS) called (BCCI) requesting that those players who are employees “VIKALP” has been conceptualised and is introduced of the Railways and are playing for other states in from 1.11.2015. In this scheme, wait listed passengers of domestic tournaments must obtain the NOC from a train will be given option for getting confirmed Railways first before they are allowed to represent other accommodation in alternate . teams. From 12th Nov, booking will be allowed on internet as RailYatri.in, a technology start-up focused on train well as at reservation counters for a particular train, travellers, has launched the country’s first GPS train subject to availability of berths, even after the preparation tracking platform, ‘RailRadar GPS’, to track and display of first reservation chart. Railways has also made it the real-time movement of nation-wide trains on a Google mandatory for the concerned department to finalise the map reservation chart four hours before the departure of train in order to facilitate passengers to know the status of their The Western Railway is distributing LED bulbs at Rs 100 ticket and plan their journey well in time. A second and (market price of the same being Rs 250 to Rs 300) to its final chart of reservations will be made available before employees across all divisions. A large number of departure of train and handed over to onboard ticket employees are making a beeline to obtain the LED bulbs checking staff. at the headquarters. Under the scheme, a maximum of ten 7-Watt LED bulbs, each of which can replace a 60-Watt ticket cancellation charges have been incandescent bulb or an 18-Watt CFL, would be doubled while the refund option can now be availed only distributed to each employee till four hours before the scheduled departure of a train as new rules came into effect from 12.11.15 which railways Indian Railways is actively considering a proposal of the said was aimed at thwarting touts. While the cancellation World Wildlife Fund (WWF) to paint coaches and fee of a 2S confirmed ticket 48 hours before the stations with the images of wildlife to spread awareness scheduled departure of a train has been increased from Rs about conservation and promote tourism through pictorial 30 to Rs 60, a similar step for a Third-AC ticket will cost representation. Rs 180 as against the earlier Rs 90. The SL class The Railways will take its green initiative a step ahead to cancellation charge has been increased from Rs 60 to Rs create a green cover along the tracks across the country, 120 while for Second AC it is now Rs 200 as against the MR announced on 16.10.15. Expected to be launched earlier Rs 100, according to the railway notification. soon, is to plant trees along rail tracks. “All over the The railway ministry has floated a global tender inviting country, we would like to plant such trees which will bids from companies for setting up Rs 1,200-crore rail actually help the environment," Mr Prabhu said. He was coach factory (RCF) at Kanchrapara in West Bengal. The addressing an event in to flag off 'Science ministry wants to select a joint venture partner through an Express Climate Action Special' (SECAS) open competitive bidding and the tender will be opened in Railways will acquire 275 acres of land in Madhepura in December this year. The factory will manufacture and Bihar for setting up the modern electric locomotive supply 500 electric multiple units (EMUs), mainline factory. Alstom will manufacture 800 locomotives over EMUs and metro coaches every year over a 10-year the next 10 years in Bihar. period. The bidding process will be over in March 2016 Railways with an investment of Rs 160 crore has set up followed by the announcement of the winning bidder and 25MW wind power project at Dangri village of Jaisalmer. the award of the contract. ABOUT ICF - Part III Speed and Seating capacity:  Max speed of all coaches -110 kmph, Jan Shatabdi -120 by Sri R.Srinivasan, APE/PR/F, kmph Ph:9003141449, [email protected]  AC Rajdhani and Shatabdi -130 kmph.

DESIGN & DEVELOPMENT :  Seating capacity of ACCW – 48, ACCZ – 73, ACCN – ABOUT ICF NOV-2015. 64, FACCW -30, FAC – 20, SCN -72, SCZ – 108, SCZ/J – 106, GS – 90 + 180 (standee) , SLRD -28 + 20 ICF COACH DESIGN: (standee) , WCB – 24 (staff) ICF coaches can be broadly categorized into Trials and Future Plans:  Conventional Mainline AC and Non AC coaches  LED for all lights  Electric Multiple Units  Interior paneling with concealed screws  Diesel Multiple Units  Wide ladders for 3 tier sleepers  LHB type Mainline AC and Non AC coaches  SS slip free floor at door/gang ways  Special Coaches.  SS dust bin with enhanced capacity Conventional Mainline AC and Non AC coaches:  Centralised FDB (Fuse Distribution Box) to improve fire safety These are the Coaches used for long distance mail and  CCTV surveillance system Express trains.  Air springs in secondary suspension of bogies for Variants made at ICF are improved ride quality.  ACCW – Air conditioned 2 tier sleeper  ACCN - Air conditioned 3 tier sleeper Electric Multiple Units:  ACCZ - Air conditioned CHAIR CAR  The prime mover for a conventional train is a  FACCW – AC 2 tier cum First Class Sleeper locomotive, which is powered either through an onboard Diesel Engine or Electrical Overhead  FAC - Air conditioned First Class Sleeper Equipment (OHE). Non AC coaches  The locomotives are huge powerhouses capable of  GS –Second Class General Coach hauling very long trains with a load of even 26 coaches  SCZ - Second Class Chair Car for long distance travel.  SCN - Second Class 3 tier sleeper  However, for the trains that run on short routes with  SLRD - Second Class Luggage, Brake and Disabled fewer coaches, the locomotive turns out to be Compartment uneconomical.  WCB – Pantry Car  To cater to the needs of short distance or the suburban  SCZ/J - Second Class Chair Car for Jan Shatabdi traffic, Electric Multiple Units - EMU services, were Salient Features: started in large cities such as Mumbai, Chennai, Delhi and Kolkata.  So far these types of coaches only constitute the major chunk of ever year production. Various types EMUs  Corten steel body with curved side walls based on BG 25 KV AC EMU Schlieren Design.  Operates on 25 KV (Kilo Volt) single phase AC  All coil Spring Suspension bogies (Alternating Current) overhead traction  Graduated release Air Brake system with Bogie  Runs in Delhi, Kolkota & Chennai Mounted brake cylinders. BG 1500V DC EMU  Cushioned Seats and Berths in all including GS.  It was in Operation with 1500 V DC (Direct Current) in  All amenity fittings are Stainless Steel suburban area of Mumbai (CR & WR)  Anti injury features in all furnishings and fittings  Emergency LED lights. BG 750V DC EMU METRO  Emergency windows four nos in all coaches except AC  750V DC system chair car ( two) and FAC ( all emergency windows)  Runs on the Kolkota underground Metro Railway  Mobile /Laptop charging sockets -3 nos/bay in all BG AC/DC EMU except GS (2/bay) and FAC ( for each person)  Operates on both 1500V DC and 25KV AC overhead  Compartment Curtains in ACCW and FACCW Traction  Self Generating (SG) –Bogie mounted belt driven  Specially designed for Mumbai suburban operation to Alternator 25 kW -2/coach for AC and 4.5 kW -1 no for switch over from DC EMU to AC EMU Non AC coaches for power supply charge batteries, lights, fans and AC eqpmt. 3-Phase ACEMU  BIO toilets in all Lavatories.  Operates on 25KV AC traction  Modular toilets in FAC, ACCW and ACCN.  3- Phase AC electrics based on IGBT Technology

CONVENTIONAL AC EMU : attached to each of the axle of Motor coach. A set of tap changers and relay circuits were used to increase/  Rake Formation - 9 cars decrease the current fed to the traction motors. (S.Rly & N.Rly ) – B+A+C+D+B+D+C+A+B  With progressive growth in the population of Mumbai, (E.Rly & S.E.Rly ) – B+D+C+B+C+C+C+D+B the frequency of trains and the passenger loading had B - Motor Coach been increasing year by year. A – Trailer car (First class & ladies )  The 1500 V DC system of electrification was getting C - Trailer car ( Second class) stretched with the need for additional substations to D – Trailer car (Second class cum vendor ) meet the augmented load and reached saturation. There  Max speed 90 Kmph was a need to switch over to a higher system voltage so that the requirement of substations comes down.  Passenger capacity: MRVC and MUTP Per Rake Per Rake B A C D (SR&NR ) (ER &SER)  Mumbai Railway Vikas Corporation Ltd (MRVC Ltd), Seating 98 112 110 88 914 910 a Public Sector Undertaking of Govt. of India under Standees 193 458 468 406 3243 3263 Ministry of Railways (MoR), was incorporated under Total 291 570 578 494 4157 4173 Companies Act, 1956 on 12th July 1999 with an equity

capital of Rs. 25 crore shared in the ratio of 51:49  Overall Dimensions between Ministry of Railways and Government of • Length over body - 20726 mm Maharashtra. • Body width - 3658 mm  MRVC is responsible to execute the projects under • Height from RL to roof top – 3810 mm Mumbai Urban Transport Project (MUTP) as • Bogie centre distance – 14630 mm sanctioned by Ministry of Railways. • Wheel base -2896 mm BG AC DC EMU • Wheel diameter ( new ) - 952 mm  The 25 kV AC system available in the rest of the electrified routes on Indian Railways, has been adopted Salient Features in a phased manner in Mumbai. • Operates on 25KV AC overhead Traction  The trains running on the 1500 V DC system were with • CORTEN Steel coach body with curved sidewall DC series traction motors. • Propelled by four self-cooled 167kW DC series motors  Since, the conversion had to be done without disturbing • AC- DC electric transmission supplied by BHEL the existing services, the switchover to 25 kV AC called • Aerodynamic shaped steel driving end nose cone for a rolling stock suited for dual voltage operation. introduced since 2010 • FRP driver desk  The necessity for Change in Propulsion from a 1500 V DC system to 25 KV AC system has been combined • Interior paneling with LP ( Laminated Plastics ) with a change in the drive from DC drive to three-phase • Aluminum chequered sheet flooring AC drive so that the technical problems associated with • Panoramic large windows with polycarbonate glass / the DC drive limitations could be overcome and the louvers introduced since 2007 benefits of three phase technology could be derived. • Aluminum sliding door with nylon roller support and locks Benefits of 3 phase technology: • Moulded compreg seats for II class , Cushion seats for a) Use of VVVF-based three-phase drive using I class GTO/IGBT-based converter inverters for 4 QC control. • Stainless steel Tubular frame structure on doorway and b) Use of three-phase squirrel cage type induction motors, compartment partitions free from commutation problems and need for frequent • Mild steel hand rail with hand holds attention to brush gear associated with DC motors. • Mild steel luggage racks c) Higher power-to-weight ratio of AC traction motors – • Stainless steel brake piping with double Ferrule Fittings 25 to 30 % higher power for the AC motors • EP Brake system d) Availability of regenerative braking feature – more • Bogies with air spring suspension in the secondary than 35 % power saving vis-à-vis DC drive in addition to stage reduction in wheel and brake shoe wear. The saving in the BG 1500V DC EMU power bill of the Railways is to the tune of Rs. 0.5 crore  The Mumbai suburban started in 1925, with a 1500 V per rake per year. In addition, this feature has also DC system of electrification. enabled Railways to accrue carbon credit.  The EMU train was having DC (Direct Current) e) Use of microprocessor-based control system and TMS propulsion system, ie. the 1500V DC tapped from OHE for smoother acceleration, effective monitoring of all (Over Head Equipment) lines through pantograph is parameters for enhanced performance, safety and stepped down for powering the DC traction motors reliability. Cause: Wrong postural habits. e.g standing with stress on one leg, carrying heavy back packs on one shoulder, PHYSIO PAGE and psychological factors .If standing for a while may give feeling of comfortable, but if repeat often which MOVE… TO REMOVE…! results inequality of back (Para spinal)muscles. Over Physio.Kumaravel.M, time may develop muscle imbalances around the pelvic region too. Combination of these leads to this leaning Sr.Physiotherapist/ RH/ICF disorder of the back. 9003149269,[email protected] (ii) Compensatory scoliosis: Occurs in order to BACK compensate for the tilt of the pelvis in hip joint diseases EDUCATION or short leg. FAQs from Readers and (iii) Sciatic scoliosis: Due to painful spasm (tightness) of Patients the one side back muscles. POSTURE CONTINUES…. Structural scoliosis: POSTURE DEVIATION: CORRECTION CUM PREVENTIVE EXERCISES (i)Idiopathic scoliosis : unknown or spontaneous

developmental scoliosis which may begin during Scoliosis or leaning back: An infancy ,child hood, adolescent and adult. It may abnormal sideway curvature of the progress until cessation of growth of bone. It is most back bone is called Scoliosis. The common type among all others. curvature could be ‘C’ shape or ‘S’ (ii) Congenital Scoliosis: It exists from birth due to shape. It is a rare postural some defects or faulty formation. developmental disorder and not as other deviations discussed in the (iii) Paralytic scoliosis : An unbalanced paralysis of earlier issues. It affects the female the trunk muscles result in paralytic scoliosis.eg: more rather than male. poliomyelitis ,muscular dystrophy, cerebral palsy . Cause: lateral pelvic tilt, leg length (iv) Other pathogenesis scoliosis: Due to other disparity, weakness of buttock diseases… muscles, tightness of opposite hip muscles (abductors) and inequality of Treatment: back muscles (paraspinal). Treatment is individualized, for each person. Correction Exercises: Combination Correction of scoliosis is based on type, causes and of stretching of shortening structures symptoms. If you suspect leaning back, consult the and strengthening core muscles with doctor about an appropriate plan. deep breathing exercise. Scoliosis, in all of the above (the postural or habitual scoliosis) can be preventable by control cum Classification: correction by conservative measures and by means of 1. Non Structural scoliosis exercises well. 2. Structural scoliosis

It may be further sub classified into various types Note: This chapter is strictly for informative purpose depending upon the causes and age. only. Don’t practice this on your own. Better consult Non-Structural scoliosis the doctor followed by a competent physiotherapist for (i) Postural scoliosis evaluation cum effective individualised exercise programme. (ii) Compensatory scoliosis (iii) Sciatic scoliosis Breathing Exercise : Structural scoliosis Diaphragmatic breathing exercise : (i) Idiopathic scoliosis (ii)Congenital scoliosis Steps: (iii) Paralytic scoliosis Take a deep breath through (iv) Other pathogenesis scoliosis your nose slowly and steadily as

Non-Structural scoliosis possible. Feel the entire the chest filled (i)Postural scoliosis: Starting position: • comfortably with air. It is the commonest type that occurs most often during  Stay for few counts then growth. It is a little rare i.e., 3 to 5 of every thousand /lying on the floor with bent breath out slowly thro mouth. children, and often seen in girls i.e two times more than While breath out apply pressure boys. knees (crook lying) gently over the belly for by the It does not show any structural changes. The curve is Note: Pausing hands maximum expulsion of air. mild either be on the left or right side. Convex is slightly after Repeat this respiration steps 5 usually more seen on the left. It’s not visible to the eye each inhalation to 10 times Two to three times a as other postural disorders initially, but it can also come day. and exhalation. about in adult hood. Chest wall (Costal ) breathing exercise:  Retain for 5-10-15 counts gradually. Steps:  Return back and repeat the procedure 3-5 times  Inhale through the nose and twice or thrice a day.

slowly expanding the chest as much Side stretch exercise : as possible  Then breathe out with hissing Steps: sound slowly.  Interlock the fingers and place the Starting  During expiration give gentle hand over the head. position : pressure by the hands over the  Bend the left side from the waist Comfortable lateral chest (ribs) and assist the and feel muscle work out. sitting (slight expulsion of air.  Hold the posture for 5-10-15 stoop sitting)  Do the same steps at upper chest counts. position or in by applying pressure little above by Starting  Come back, relax little, and Crook half hand. position: repeat the same on same side. lying position.  Repeat the cycle 5 to 10 times Comfortable Number of repetitions 3-5 times Keep the hand stride standing. twice or thrice a day. gently.

on sides of the  Note; pause a little after each Progression with modification:

lower chest inhalation and exhalation. wall as in Using a strap or towel round the chest Steps: picture. with free ends held by hands is an  Turn your left foot (about 90

alternative cum effective way. degree) out toward the left wall. Rolling exercise:  Turn the right foot slightly (30 Steps: degree). The left heel should be in  Bend both legs to the chest. line with arch of the right foot.  Wrap your arms around the Torso faces forward. knees, and hugging them in towards  Raise the arms halfway up, palms Starting the chest as far as comfortable. downwards and fingers pointing  position: Roll the body from side to side Starting towards the wall. Lie flat on the and touching the legs on the floor. position:  Bend to left side, lower the left  back. Relax roll for 5 to 10 times. Comfortable hand down to your left thigh … Note: Do this exercise before stride standing. calf…ankle ! Gradually as much as commencing the corrective exercises possible without strain.

but after a little walk. Trunk stretching exercise:  Raise the right arm should be stretched upward in Steps: line with the shoulder towards the sky.   Interlock the fingers and place the Turn your head to look at your right palm.  hand over the head and turn the Retain the position in comfortable count length 5- palms upward. 10-15.   Stretch the arms upwards and raise the Reverse back to the relaxed origin. heels, stand up on to the tip of the Repeat the steps on same side 3to5 times twice or thrice a day

toes.

 Feel the whole body stretch and stay Rest of the Scoliosis correction exercises in next issue…!

Starting for 5-10-15 counts. position:  Return to initial position and relax Stand with little. Shows the region of muscle stretching

feet about  Repeat this entire stretch procedure 3 10cm apart to 5 times twice or thrice a day. Shows the region of tightening of and arms Note: At beginning it is difficult to hang free by muscle the sides. maintain the balance. Regular practice

definitely brings it. • Wait for further steps to move… Back &thigh muscle stretching exercise: Golden Jubilee All India Annual Conference & CGB of Steps: IRTSA was held at Dr.Ambedkar Arangam on 27th &  Raising your arms up above 28th Oct. Sri.Ashok K Agarwal GM/ICF graced the open your head. session as Chief Guest. GS/AIRF & GS/NFIR addressed  Bending at the hips, lowering the conference. “Foot Prints of IRTSA – Glimpses of 50 the chest towards your knees. years of Struggle & Achievements of IRTSA”, IRTSA Starting position:  Place your hands on your leg theme song, PP presentation on the topic “Enhancing Sit up straight on and move down gradually to performance & Safety on Indian Railways” were the the floor with your knee, Calves, ankle or feet, highlights. Suggestions to introduce private cabins in legs extended out where ever comfortably reach AC 2 tier, AC 3 tier & Sleeper classes which will earn in front of you. and feel the stretch over the additional revenue of Rs.550 Cr p.a, Need to make

back muscle and back of the Aluminum Car body by PUs of IR were also presented. thigh (hamstring).