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---------------------------------------- ----------------------------------- -------------------------------------------------------------------------------------------------------------------------------------- Issue# 121 Free Monthly News Bulletin – for Internal Circulation November 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 Ashok K Agarwal, GM, administering Vigilance Pledge on 26th Oct.

GM visiting ICF stall in International Railway Equipment Exhibition on 16th Oct.

GM flagging off the “Run for Unity” on Rashtriya Ekta Diwas - 31st Oct.

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

To

Mrs Sudha Agarwal handing over prize to ICF chess team, Winners of 28th All India Railway Chess Championship held at TTC/ICF from 3rd Oct to 9th 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).

GM inaugurating the training course on operation and maintenance of DEMU & HS/SPART on 30th 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.

RPF Commemoration Day was observed on 21st Oct.

Customer Interaction Meet was held on 8th Oct.

Vigilance Awareness quiz was conducted on 30th Oct.

Employees who opted for holiday camp, leaving MAS on 23rd Oct to Goa & Mumbai.

CWE/F administering Vigilance pledge on 26th Oct.

OFFICIAL POSTINGS Name S/Shri/ Smt Previous Present

P.C.Mathai AMM/SD Leave GVL.Prabhu OS/Stores AMM/SD

Sri N.Sundararajan, SMM and Sri M.Murugan, SSA have been appointed to Group-A service. Written test for Intermediate App Mechanic- Mechanical postponed to 05.12.15 Photographer G-1, last date to submit apln : 04.12.15 Sr instructor, Instructor, Asst instructor Gr 1 and Gr 2, Mechanical/TTC, LD: 30.11.15

EMPLOYEES RETIRING on 30th November ’15 1 Abdul Rasheed.S Tech-1/Weld 11 2 Mohan.K Sr.Tec/Serang 20 3 Ravi.Sm Sr.Tech/Weld 20 4 Omanakuttan Nair.E R Tech-1/Weld 21 5 Kuppuswamy.M Sr.Tech/FGL 23 6 Bhagya Lakshmi.S Tech -1/FTR 41 7 Pushpalatha.P K Tech-2/Elec 45 8 Sambandam.C SSE(Design) D&D 9 Aravindakshan.PP Sr.Tech/FTR Engg 10 Ashok Kumar.P Dresser Gr-I Hosp 11 Venugopal.D Tech -1/FGL 30 12 Ethiraj.T Tech 1/FGL 30 13 Ragini .K Tech -1/Carp 30 14 Sudevan.M Sr.Tech/FGL 30 15 Pitchai.L SSE/FGL 30 16 Anaiappan.S Tech -2/FGL 33 17 Subramanian.J Tech -1.MGL 33 18 Jayapaul.K JE/Ele 39 19 Palanivelu.R Tech-2/FGL 54 20 Showraiah.Md Progressman PCOF 21 Kamalakannan.K Sr.Tech/FMW 80

We wish them A Happy & Peaceful Retired Life Person of the Month

June’15

T.R. Srinivasa Rao Tech-1/48/Shell

Jul’15 B.Ravikumar,

Tech-1/40/Shell

Jun’15 S.Venkatraman, SSE/D&D//Fur

Person of the Month-Fur

Jul’15 B.Jakkaraiah, SrTech/29/Fur

Aug’15 K.Muhammed

Basheer, Helper/80/Fur

Sep’15 K.Jayapaul JE/39/Fur

We deeply mourn the sudden demise of the following staff 1 Sureshkumar.V SrTech/FMW/40 2 Ramakrishnan.AG SrTech/FGL/16 3 Rajendran.C SrTech/Painter/54 4 Ravichandran.C Tech-1/Carp/30 5 Gajapathy.P Tech-3/FGL/23 6 Babu.V Helper/10

Diamond Jubilee Celebrations Competitions Winners: Quiz: I-Prize: C.Sathish, JE/IT, S.Sivasubramanian, SE/IT, K.Shabbir Hussain, SE/IT. II-Prize: S.Vijayachithra, SE/IT, Santhosh J Abraham, SE/IT, Padmini Prasad, AA Below 12 years Vocal Carnatic: I: Meghna Vijay, D/o.T.K.Vijayakumar, Tech1/29 II: G.Sankaraparameswari, D/o. N.Jeyashree, OS/PB Above 12 years Vocal Carnatic: I: S.Pavithra, D/o.R.Sankaranarayanan, Steno/Stores II: Malavika Vijay, D/o.T.K.Vijayakumar, Tech1/29 Employees Vocal Carnatic: I: Smt Meenakshi Sundar, OS/70A II: Smt Padmini Prasad, AA Below 12 years Vocal Light Music: I: Meghna Vijay, D/o.T.K.Vijayakumar, Tech1/29. II: I.Sameeranaaz, D/o.H.Irshath ahamed, SSE/D&D Above 12 years Vocal Light Music: I: Malavika Vijay, D/o.T.K.Vijayakumar, Tech1/29 II: P.C.Charusha, D/o.D.Chandra Prathapan, Tech1/13 & S.Kiruthiga, D/o.G.Sugumar, SrTech/36 Employees Vocal Light Music: I-Prize: K.V.Dwarakesh, Peon,Stores II-Prize: Smt Meenakshi Sundar, OS/70A Below 12 years Super Dancer- Solo Classical: I: S.Rupasri, D/o.S.Geetha, Peon, 71E II: S.Shreenidhi, D/o.R.Renugambikai, OS/74 Above 12 years Super Dancer- Solo Classical: I: T.S.Malavika, D/o.T.N.Sudhakaran, Stock Verifier II: M.Bhuvaneswari, D/o.S.Megavarnan, Tech1/33 Below 12 years Super Dancer- Solo Folk: I: S.Rupasri, D/o.S.Geetha, Peon, 71E Employees Super Dancer- Solo Folk: I: R.Renugambikai, OS/74 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 Employees Group Dance Folk: S.Geetha& Group, Peon, 71E 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: A.Sumathi, ChOS/CWES office R.Mangayarkarasi, OS/99A Painting : Below 12 years: I: Catherine Cleetus, D/o.A.I.Cleetus, SSE/D&D II: S.Sabareesh, S/o.Srikumaran, SrTech/40 Painting : above 12 years: I: K.R.Iswaraya, D/o.A.Rathika, CHI office Painting : Employees: I: V.James Jayaraj, OS/85, II: A.Rathika, CHI office

Employees of ICF, sportspersons, Technical Training Centre trainees, school students, and Scouts and Guides participated in the Rashtriya Ekta Diwas ‘Run for Unity’ rally from the GM’s Administrative Building Lawns on 31st Oct. Shri Ashok K Agarwal, GM, ICF, flagged off the rally and paid rich tributes to Sardar Vallabhbhai Patel on his 141st birth anniversary. This was followed by a ceremonial parade and a march-past by the Railway Protection Force. He also administered a pledge to the staff and the officers of the factory.

The administrative office building in front of the shell division of ICF shall henceforth be known as “GM Administrative Building” for all official purposes.

Shri Yogeshwaran, Shop23 Welder, has won best welder completion in MIG welding category conducted by IIW, Chennai on 7th Nov. He will attend finals at Mumbai on 3rd Dec.

With a view to provide confirmed accommodation to waitlisted passengers and also to ensure optimal utilisation of available accommodation, a scheme Alternate Train Accommodation Scheme (ATAS) called “VIKALP” has been conceptualised and is introduced from 1.11.2015. In this scheme, wait listed passengers of a train will be given option for getting confirmed accommodation in alternate trains.

From 12th Nov, booking will be allowed on internet as well as at reservation counters for a particular train, subject to availability of berths, even after the preparation of first reservation chart. Railways has also made it mandatory for the concerned department to finalise the reservation chart four hours before the departure of train in order to facilitate passengers to know the status of their ticket and plan their journey well in time. A second and final chart of reservations will be made available before departure of train and handed over to onboard ticket checking staff.

Indian Railways ticket cancellation charges have been doubled while the refund option can now be availed only till four hours before the scheduled departure of a train as new rules came into effect from 12.11.15 which railways said was aimed at thwarting touts. While the cancellation fee of a 2S confirmed ticket 48 hours before the scheduled departure of a train has been increased from Rs 30 to Rs 60, a similar step for a Third-AC ticket will cost Rs 180 as against the earlier Rs 90. The SL class cancellation charge has been increased from Rs 60 to Rs 120 while for Second AC it is now Rs 200 as against the earlier Rs 100, according to the railway notification.

The railway ministry has floated a global tender inviting bids from companies for setting up Rs 1,200-crore rail coach factory (RCF) at Kanchrapara in West Bengal. The ministry wants to select a joint venture partner through an open competitive bidding and the tender will be opened in December this year. The factory will manufacture and supply 500 electric multiple units (EMUs), mainline EMUs and metro coaches every year over a 10-year period. The bidding process will be over in March 2016 followed by the announcement of the winning bidder and the award of the contract.

AC17: Taking permission for leaving station/HQ for going abroad while on leave: Competent authority should communicate his / her decision to the employee within 21 days of receipt of application failing which it is assumed that the permission has been granted.

QR Code ( Quick Response Code) Shri. Krishnakanth Web master/ITC/ICF 9003149222, webmasteroficf@gmail.com

QR or Quick Response Codes are a type of 2D barcode that can be read using smartphones and dedicated QR reading devices, that link directly to text, emails, websites, phone numbers and more!

How to use: Scan the image with QR/barcode scanner App. (these Apps are FREE to download from App store)

Scan the QR code given at Top Left corner of Integral News, (below the ‘from address’), to view the INTEGRAL NEWS in your smart phone.

The Railways Sports Promotion Board (RSPB) has written to the Board of Control for Cricket in India (BCCI) requesting that those players who are employees of the Railways and are playing for other states in domestic tournaments must obtain the NOC from Railways first before they are allowed to represent other teams.

RailYatri.in, a technology start-up focused on train travellers, has launched the country’s first GPS train tracking platform, ‘RailRadar GPS’, to track and display the real-time movement of nation-wide trains on a Google map

The Western Railway is distributing LED bulbs at Rs 100 (market price of the same being Rs 250 to Rs 300) to its employees across all divisions. A large number of employees are making a beeline to obtain the LED bulbs at the headquarters. Under the scheme, a maximum of ten 7-Watt LED bulbs, each of which can replace a 60-Watt incandescent bulb or an 18-Watt CFL, would be distributed to each employee

Indian Railways is actively considering a proposal of the World Wildlife Fund (WWF) to paint coaches and stations with the images of wildlife to spread awareness about conservation and promote tourism through pictorial representation.

The Railways will take its green initiative a step ahead to create a green cover along the tracks across the country, MR announced on 16.10.15. Expected to be launched soon, is to plant trees along rail tracks. “All over the country, we would like to plant such trees which will actually help the environment," Mr Prabhu said. He was addressing an event in New Delhi to flag off 'Science Express Climate Action Special' (SECAS) Railways will acquire 275 acres of land in Madhepura in Bihar for setting up the modern electric locomotive factory. Alstom will manufacture 800 locomotives over the next 10 years in Bihar.

Railways with an investment of Rs 160 crore has set up 25MW wind power project at Dangri village of Jaisalmer.

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

DESIGN & DEVELOPMENT : ABOUT ICF NOV-2015.

ICF COACH DESIGN:

ICF coaches can be broadly categorized into

Conventional Mainline AC and Non AC coaches Electric Multiple Units Diesel Multiple Units LHB type Mainline AC and Non AC coaches Special Coaches. Conventional Mainline AC and Non AC coaches:

These are the Coaches used for long distance mail and Express trains.

Variants made at ICF are ACCW – Air conditioned 2 tier sleeper ACCN - Air conditioned 3 tier sleeper ACCZ - Air conditioned CHAIR CAR FACCW – AC 2 tier cum First Class Sleeper FAC - Air conditioned First Class Sleeper

Non AC coaches GS –Second Class General Coach SCZ - Second Class Chair Car SCN - Second Class 3 tier sleeper SLRD - Second Class Luggage, Brake and Disabled

Compartment WCB – Pantry Car SCZ/J - Second Class Chair Car for Jan Shatabdi

Salient Features: So far these types of coaches only constitute the major

chunk of ever year production. Corten steel body with curved side walls based on

Schlieren Design. All coil Spring Suspension bogies Graduated release Air Brake system with Bogie

Mounted brake cylinders. Cushioned Seats and Berths in all including GS. All amenity fittings are Stainless Steel Anti injury features in all furnishings and fittings Emergency LED lights. Emergency windows four nos in all coaches except AC

chair car ( two) and FAC ( all emergency windows) Mobile /Laptop charging sockets -3 nos/bay in all

except GS (2/bay) and FAC ( for each person) Compartment Curtains in ACCW and FACCW Self Generating (SG) –Bogie mounted belt driven

Alternator 25 kW -2/coach for AC and 4.5 kW -1 no for Non AC coaches for power supply charge batteries, lights, fans and AC eqpmt. BIO toilets in all Lavatories. Modular toilets in FAC, ACCW and ACCN.

Speed and Seating capacity: Max speed of all coaches -110 kmph, Jan Shatabdi -120

kmph AC Rajdhani and Shatabdi -130 kmph. Seating capacity of ACCW – 48, ACCZ – 73, ACCN –

64, FACCW -30, FAC – 20, SCN -72, SCZ – 108, SCZ/J – 106, GS – 90 + 180 (standee) , SLRD -28 + 20 (standee) , WCB – 24 (staff) Trials and Future Plans: LED for all lights Interior paneling with concealed screws Wide ladders for 3 tier sleepers SS slip free floor at door/gang ways SS dust bin with enhanced capacity Centralised FDB (Fuse Distribution Box) to improve

fire safety CCTV surveillance system Air springs in secondary suspension of bogies for

improved ride quality. Electric Multiple Units: The prime mover for a conventional train is a

locomotive, which is powered either through an onboard Diesel Engine or Electrical Overhead Equipment (OHE). The locomotives are huge powerhouses capable of

hauling very long trains with a load of even 26 coaches for long distance travel. However, for the trains that run on short routes with

fewer coaches, the locomotive turns out to be uneconomical. To cater to the needs of short distance or the suburban

traffic, Electric Multiple Units - EMU services, were started in large cities such as Mumbai, Chennai, Delhi and Kolkata. Various types EMUs BG 25 KV AC EMU Operates on 25 KV (Kilo Volt) single phase AC

(Alternating Current) overhead traction Runs in Delhi, Kolkota & Chennai

BG 1500V DC EMU It was in Operation with 1500 V DC (Direct Current) in

suburban area of Mumbai (CR & WR) BG 750V DC EMU METRO 750V DC system Runs on the Kolkota underground Metro Railway

BG AC/DC EMU Operates on both 1500V DC and 25KV AC overhead

Traction Specially designed for Mumbai suburban operation to

switch over from DC EMU to AC EMU 3-Phase ACEMU Operates on 25KV AC traction 3- Phase AC electrics based on IGBT Technology

CONVENTIONAL AC EMU :

Rake Formation - 9 cars (S.Rly & N.Rly ) – B+A+C+D+B+D+C+A+B (E.Rly & S.E.Rly ) – B+D+C+B+C+C+C+D+B

B - Motor Coach A – Trailer car (First class & ladies ) C - Trailer car ( Second class) D – Trailer car (Second class cum vendor )

Max speed 90 Kmph

Passenger capacity:

B A C D Per Rake (SR&NR )

Per Rake (ER &SER)

Seating 98 112 110 88 914 910 Standees 193 458 468 406 3243 3263 Total 291 570 578 494 4157 4173

Overall Dimensions • Length over body - 20726 mm • Body width - 3658 mm • Height from RL to roof top – 3810 mm • Bogie centre distance – 14630 mm • Wheel base -2896 mm • Wheel diameter ( new ) - 952 mm

Salient Features • Operates on 25KV AC overhead Traction • CORTEN Steel coach body with curved sidewall • Propelled by four self-cooled 167kW DC series motors • AC- DC electric transmission supplied by BHEL • Aerodynamic shaped steel driving end nose cone

introduced since 2010 • FRP driver desk • Interior paneling with LP ( Laminated Plastics ) • Aluminum chequered sheet flooring • Panoramic large windows with polycarbonate glass /

louvers introduced since 2007 • Aluminum sliding door with nylon roller support and

locks • Moulded compreg seats for II class , Cushion seats for

I class • Stainless steel Tubular frame structure on doorway and

compartment partitions • Mild steel hand rail with hand holds • Mild steel luggage racks • Stainless steel brake piping with double Ferrule Fittings • EP Brake system • Bogies with air spring suspension in the secondary

stage BG 1500V DC EMU The Mumbai suburban started in 1925, with a 1500 V

DC system of electrification.

The EMU train was having DC (Direct Current) propulsion system, ie. the 1500V DC tapped from OHE (Over Head Equipment) lines through pantograph is stepped down for powering the DC traction motors

attached to each of the axle of Motor coach. A set of tap changers and relay circuits were used to increase/ decrease the current fed to the traction motors.

With progressive growth in the population of Mumbai, the frequency of trains and the passenger loading had been increasing year by year.

The 1500 V DC system of electrification was getting stretched with the need for additional substations to meet the augmented load and reached saturation. There was a need to switch over to a higher system voltage so that the requirement of substations comes down.

MRVC and MUTP Mumbai Railway Vikas Corporation Ltd (MRVC Ltd),

a Public Sector Undertaking of Govt. of India under Ministry of Railways (MoR), was incorporated under Companies Act, 1956 on 12th July 1999 with an equity capital of Rs. 25 crore shared in the ratio of 51:49 between Ministry of Railways and Government of Maharashtra.

MRVC is responsible to execute the projects under Mumbai Urban Transport Project (MUTP) as sanctioned by Ministry of Railways.

BG AC DC EMU The 25 kV AC system available in the rest of the

electrified routes on Indian Railways, has been adopted in a phased manner in Mumbai.

The trains running on the 1500 V DC system were with DC series traction motors.

Since, the conversion had to be done without disturbing the existing services, the switchover to 25 kV AC called for a rolling stock suited for dual voltage operation.

The necessity for Change in Propulsion from a 1500 V DC system to 25 KV AC system has been combined with a change in the drive from DC drive to three-phase AC drive so that the technical problems associated with the DC drive limitations could be overcome and the benefits of three phase technology could be derived.

Benefits of 3 phase technology: a) Use of VVVF-based three-phase drive using GTO/IGBT-based converter inverters for 4 QC control.

b) Use of three-phase squirrel cage type induction motors, free from commutation problems and need for frequent attention to brush gear associated with DC motors.

c) Higher power-to-weight ratio of AC traction motors – 25 to 30 % higher power for the AC motors

d) Availability of regenerative braking feature – more than 35 % power saving vis-à-vis DC drive in addition to reduction in wheel and brake shoe wear. The saving in the power bill of the Railways is to the tune of Rs. 0.5 crore per rake per year. In addition, this feature has also enabled Railways to accrue carbon credit.

e) Use of microprocessor-based control system and TMS for smoother acceleration, effective monitoring of all parameters for enhanced performance, safety and reliability.

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

Scoliosis or leaning back: An abnormal sideway curvature of the back bone is called Scoliosis. The curvature could be ‘C’ shape or ‘S’ shape. It is a rare postural developmental disorder and not as other deviations discussed in the earlier issues. It affects the female more rather than male. Cause: lateral pelvic tilt, leg length disparity, weakness of buttock muscles, tightness of opposite hip muscles (abductors) and inequality of back muscles (paraspinal). Correction Exercises: Combination of stretching of shortening structures and strengthening core muscles with deep breathing exercise.

Classification: 1. Non Structural scoliosis 2. Structural scoliosis

It may be further sub classified into various types depending upon the causes and age. Non-Structural scoliosis

(i) Postural scoliosis (ii) Compensatory scoliosis (iii) Sciatic scoliosis

Structural scoliosis (i) Idiopathic scoliosis (ii)Congenital scoliosis (iii) Paralytic scoliosis (iv) Other pathogenesis scoliosis

Non-Structural scoliosis (i)Postural scoliosis: It is the commonest type that occurs most often during growth. It is a little rare i.e., 3 to 5 of every thousand children, and often seen in girls i.e two times more than boys. It does not show any structural changes. The curve is mild either be on the left or right side. Convex is usually more seen on the left. It’s not visible to the eye as other postural disorders initially, but it can also come about in adult hood.

Cause: Wrong postural habits. e.g standing with stress on one leg, carrying heavy back packs on one shoulder, and psychological factors .If standing for a while may give feeling of comfortable, but if repeat often which results inequality of back (Para spinal)muscles. Over time may develop muscle imbalances around the pelvic region too. Combination of these leads to this leaning disorder of the back. (ii) Compensatory scoliosis: Occurs in order to compensate for the tilt of the pelvis in hip joint diseases or short leg. (iii) Sciatic scoliosis: Due to painful spasm (tightness) of the one side back muscles.

Structural scoliosis:

(i)Idiopathic scoliosis : unknown or spontaneous developmental scoliosis which may begin during infancy ,child hood, adolescent and adult. It may progress until cessation of growth of bone. It is most common type among all others.

(ii) Congenital Scoliosis: It exists from birth due to some defects or faulty formation.

(iii) Paralytic scoliosis : An unbalanced paralysis of the trunk muscles result in paralytic scoliosis.eg: poliomyelitis ,muscular dystrophy, cerebral palsy .

(iv) Other pathogenesis scoliosis: Due to other diseases…

Treatment: Treatment is individualized, for each person. Correction of scoliosis is based on type, causes and symptoms. If you suspect leaning back, consult the doctor about an appropriate plan. Scoliosis, in all of the above (the postural or habitual scoliosis) can be preventable by control cum correction by conservative measures and by means of exercises well.

Note: This chapter is strictly for informative purpose only. Don’t practice this on your own. Better consult the doctor followed by a competent physiotherapist for evaluation cum effective individualised exercise programme.

Breathing Exercise : Diaphragmatic breathing exercise :

Starting position: • comfortably /lying on the floor with bent knees (crook lying) Note: Pausing slightly after each inhalation and exhalation.

Steps: Take a deep breath through your nose slowly and steadily as possible. Feel the entire the chest filled with air. Stay for few counts then breath out slowly thro mouth. While breath out apply pressure gently over the belly for by the hands maximum expulsion of air. Repeat this respiration steps 5 to 10 times Two to three times a day.

Chest wall (Costal ) breathing exercise:

Starting position : Comfortable sitting (slight stoop sitting) position or in Crook half lying position. Keep the hand on sides of the lower chest wall as in picture.

Steps: Inhale through the nose and slowly expanding the chest as much as possible Then breathe out with hissing sound slowly. During expiration give gentle pressure by the hands over the lateral chest (ribs) and assist the expulsion of air. Do the same steps at upper chest by applying pressure little above by hand. Repeat the cycle 5 to 10 times gently. Note; pause a little after each inhalation and exhalation. Using a strap or towel round the chest with free ends held by hands is an alternative cum effective way.

Rolling exercise:

Starting position: Lie flat on the back.

Steps: Bend both legs to the chest. Wrap your arms around the knees, and hugging them in towards the chest as far as comfortable. Roll the body from side to side and touching the legs on the floor. Relax roll for 5 to 10 times. Note: Do this exercise before commencing the corrective exercises but after a little walk.

Trunk stretching exercise:

Starting position: Stand with feet about 10cm apart and arms hang free by the sides.

Steps: Interlock the fingers and place the

hand over the head and turn the palms upward.

Stretch the arms upwards and raise the heels, stand up on to the tip of the toes.

Feel the whole body stretch and stay for 5-10-15 counts.

Return to initial position and relax little.

Repeat this entire stretch procedure 3 to 5 times twice or thrice a day.

Note: At beginning it is difficult to maintain the balance. Regular practice definitely brings it.

Back &thigh muscle stretching exercise:

Starting position: Sit up straight on the floor with your legs extended out in front of you.

Steps: Raising your arms up above your head. Bending at the hips, lowering the chest towards your knees. Place your hands on your leg and move down gradually to knee, Calves, ankle or feet, where ever comfortably reach and feel the stretch over the back muscle and back of the thigh (hamstring).

Retain for 5-10-15 counts gradually. Return back and repeat the procedure 3-5 times twice or thrice a day.

Side stretch exercise :

Starting position: Comfortable stride standing.

Steps: Interlock the fingers and place the hand over the head. Bend the left side from the waist and feel muscle work out. Hold the posture for 5-10-15 counts. Come back, relax little, and repeat the same on same side. Number of repetitions 3-5 times twice or thrice a day.

Progression with modification:

Starting position: Comfortable stride standing.

Steps: Turn your left foot (about 90 degree) out toward the left wall. Turn the right foot slightly (30 degree). The left heel should be in line with arch of the right foot. Torso faces forward. Raise the arms halfway up, palms downwards and fingers pointing towards the wall. Bend to left side, lower the left hand down to your left thigh … calf…ankle ! Gradually as much as possible without strain.

Raise the right arm should be stretched upward in line with the shoulder towards the sky. Turn your head to look at your right palm. Retain the position in comfortable count length 5-10-15. Reverse back to the relaxed origin. Repeat the steps on same side 3to5 times twice or thrice a day

Rest of the Scoliosis correction exercises in next issue…!

Shows the region of muscle stretching

Shows the region of tightening of muscle

• Wait for further steps to move… Golden Jubilee All India Annual Conference & CGB of IRTSA was held at Dr.Ambedkar Arangam on 27th & 28th Oct. Sri.Ashok K Agarwal GM/ICF graced the open session as Chief Guest. GS/AIRF & GS/NFIR addressed the conference. “Foot Prints of IRTSA – Glimpses of 50 years of Struggle & Achievements of IRTSA”, IRTSA theme song, PP presentation on the topic “Enhancing performance & Safety on Indian Railways” were the highlights. Suggestions to introduce private cabins in AC 2 tier, AC 3 tier & Sleeper classes which will earn additional revenue of Rs.550 Cr p.a, Need to make Aluminum Car body by PUs of IR were also presented.