Exercises to Minimize Back Pain

Working for long hours in a cramped, sedentary work space taxes your spine, making most men prone to backaches. Try these simple exercises to reduce backaches in no time at all.

The increasing pressure of work life leaves little room for personal grooming and exercise.

Working for long hours, on a cramped sedentary work space, taxes your spine, making most men prone to backaches. The following article will provide a list of simple exercises that will reduce backache in no time.

1. Wall Slides

This exercise will help strengthen your knees and legs. Stand straight with your back against the wall and your feet apart by 1 foot.
a. With your back still touching the wall, slide down and bend your knees as you go. While sliding down count to five till your knees are at a 45 degree angle. Take care not to strain your knees. If you feel any discomfort in your knees, stop immediately.

b. Remain in this position for at least five seconds.

c. While counting to five, slide up the wall and straighten your knees to the starting position.

d. Repeat the above steps five times more. This exercise should be done 3 times a day for a week to be able to provide some relief.

2. Leg Raises

This exercise concentrates on your leg, hip and calf muscles and will help take the weight off the posture, off the spine.

a. Spread a yoga mat on the floor and lie down flat on your stomach.

b. Lift one leg off the ground.

c. Hold it in this position for at least 10 seconds. You will feel your thighs, buttocks, calves and hip muscles tighten.

d. Exhale while you gradually set your foot down on the floor again. Rest for 5 seconds.

e. Repeat this process with the other leg.

f. Practice this exercise 5 more times and do it 3 times a day.

3. Supine Leg Raise 

This helps in strengthening the spinal column and thigh muscles.

a. Spread a yoga mat on the floor and lie down with your back on the floor.

b. Lift one leg two feet off the ground.

c. Hold it in this position for at least 10 seconds.

d. Exhale while gradually setting the raised foot down on the floor. Rest for 5 seconds.

e. Repeat this process with the other leg.

f. Practice this exercise 5 more times and do it 3 times a day.

Say goodbye to backaches forever!

4.Pay attention to your posture:

This cannot be said enough. Slouching, sitting on sofas which do not offer firm support to the back and sleeping in an awkward position may give you a stiff back the next morning. Reclining in a chair without support to the lower back in the form of a cushion is a no-no. Sleeping on the side in the fetal position is the best way to take the pressure off a weak back.

Do you have a desk job? Then this workplace ergonomics article is a must for you.

5. Semi Sit-ups: 

This eases the tension in the spine by helping it stretch.

a. Lie flat on a yoga mat with your knees bent and your feet on the ground. Keep your arms underneath your head and your elbows parallel to the floor.

b. Only lift your head and shoulders off the floor and try to touch the knees with your nose.

c. Hold it for at least 10 seconds.

d. Exhale while gradually lying back on the floor to your starting position. Rest for 5 seconds.

e. Practice 5 more times and do it 3 times a day.

6. Standing Back Stretch 

This exercise is said to relieve the pressure from the spine and reduce backaches significantly.

a. Stand straight with your feet apart by 1 foot.

b. Place the palm of your hand on your lower back.

c. Inhale deeply while you gradually bend back and keep your knees straight. Take care not to strain your back too much.

d. Hold this position for 5 seconds.

e. Exhale and slowly return to your upright position.

f. Practice 5 more times and do it 3 times a day.

7. Hip Rolls 

This exercise concentrates on the hip muscles.

a. Stand straight with your feet apart and put your hands on your hips.

b. Slowly move your hips in a circular clockwise motion. Make sure that you only move your hips and not the whole body.

c. Do this for 10 counts.

d. Now move your hips in the anti-clockwise direction.

e. Continue with this movement for 10 counts.

f. Practice 5 times more and do it 3 times a day.

8. Knee Lunges: 

This exercise will strengthen spine, knee and thigh muscles. 

a. Stand straight with your left leg in front of your right.

b. Bend your knee forward gradually keeping your right leg straight and your left knee directly in front of your left foot.

c. Hold for 10 seconds.

d. Gradually move back to your starting position.

e. Repeat with your right leg.

f. Practice this routine 5 more times and do it 3 times a day.

9. Mid Back Stretch 

This exercise will ease the hip muscles and do away with any strains whatsoever. 

a. Stand straight with your feet apart and hands on your hips.

b. Gently twist to your left at the waist, going as far as permitted. Try to look over your shoulder and do not change the position of your feet.

c. Hold for 10 seconds.

d. Gradually twist back to your starting position. Rest for 5 seconds.

e. Repeat for the other side.

f. Practice 5 more times and do it 3 times a day.

By regularly performing these exercises, you will be able to keep your spine in excellent condition and backaches at bay.

Newly Developed ‘SMS Gateway’ Launched for Sending Alerts to Railway Passengers Regarding their PNR Status

Indian Railways added another milestone by launching yet another innovative scheme called the ‘SMS Gateway’, which will enable passengers to get SMS alerts on the status of reserved tickets. The ‘SMS Gateway’ which was developed by Centre for Railway information Systems (CRIS), an autonomous organization under the Ministry of Railways, was launched by the Minister of State for Railways Shri Adhir Ranjan Chowdhury here today on the occasion of a seminar on the theme “Role of IT in Rail Services – Present and Future”. The seminar was organised by the Centre for Transportation Research and Management (CTRAM), an autonomous body of the Ministry of Railways. Present on occasion the were Shri Arunendra Kumar, Chairman, Railway Board, Shri D. P. Pande, Member Traffic, Shri Kul Bhushan, Member Electrical and Shri Alok Johri, Member Mechanical, of Railway Board.

The ‘SMS Gateway’ project will be used to send SMS alerts to passengers in case of status change in the PRS tickets, as compared to the initial booking status (For example W/L to RAC, RAC to CNF, W/L to CNF). SMS alerts prior to chart preparation will be sent once a day, in case of status change only, beginning from 5 days before the journey date. The SMS alerts after chart preparation (which is normally done 3-4 hours before train departure), will convey the actual Berth No., Coach No. and RAC No. for those passengers whose final Charting status has changed as compared to the initial booked status. In case of any ticket upgradation or seat re-allotment also SMS alerts will be sent.

It is estimated that a large of SMS alerts will be sent on daily basis (approx. 4 lakh), hence the system will be made ONLINE in phases. Initially, the system would be configured for sending post chart alerts in a few selective Rajdhani trains, followed by other Mail Express trains. Subsequently the pre chart alerts will be enabled.

This facility will greatly reduce the last minute enquiry rush on the PRS websites and Call Centre as well as reduce the4 crowding near the pasted Chart locations on the Railway Platforms. This service will be provided free of cost to the users. This will enhance the image of Indian Railways.

Taking the things forward, CRIS took up the project for setting up of SMS Gateway of sending alerts to passengers, sanctioned by the Railways Board. Till now passengers can find about their PNR status through website enquiries or Call Centre (139) or IVRS or SMS enquiry. Railways decided to proactively send the SMS alerts to passengers at no extra charges to them.

During the development of the application for sending SMS alerts, considerable challenges were faced, to ensure that there is no adverse impact in the normal functioning of the backend main PRS system (CONCERT), which is one of the largest ticketing applications in the world. M/s Mahindra Comiva and Velti System, India were the technical partners of CRIS for making this project a success.

अकेलापन

अकेलापन 

आज कल याद कुछ और रहता नहीं, एक बस आपकी याद आने के बाद। 

याद आने से पहले चले आइये, और फिर जाइये जान जाने के बाद। 

बहुत पहले किसी हिंदी फिल्म में सुना था ये गाना, जो की आज कल खुद मेरी जुबान पे चढ़ा हुआ है. शायद यही हाल होता है अगर कोई प्रिय आपसे ज्यादा दिन तक दूर रहे।  दिन अचानक  ही कितने बड़े लगने लगते है, और रात अकेली और डरावनी। समय तो जैसे पहाड़ की माफ़िक फ़ैल के आगे खड़ा हो जाता है, जिसके आर पार कुछ और दिखाई ही नहीं देता।  

इस दिल की स्थिति कोई और समझ ही नहीं सकता,  जब तक ऐसा कुछ उसके खुद के साथ घटित न हुआ हो। जीवन भर व्यक्ति प्यार की तलाश में ही भटकता रहता है। और जब ये ही प्यार झोली भर के आप के पास हो पर आपके समीप/निकट ना हो तो आप भटक भी नहीं सकते और अपने प्यार को पा भी नहीं सकते, बहुत ही विकट परिस्थिति हो जाती है कभी कभी। 

फ़ोन भी क्या कमाल का आविष्कार है, पल भर ही सही पर मीलों की दूरिया छड़ भर के लिए लुप्त हो जाती है। और आजकल तो कई ऐसे माध्यम है दूरिया मिटाने के, फेसबुक/व्हाट्स-एप/वी-चैट/३ जी चैट जो तुरंत आपको आपके प्यार से कनेक्ट कर देते है। 

पर क्या ये छड़ भर के माध्यम से सच में दूरिया घट जाती है? क्या याद आने का सिलसिला थम जाता है? क्या मन को वास्तव में संतोष की प्राप्ति हो जाती है? दिल जोर जोर धड़कना बंद कर देता है?

नहीं …………… कभी नहीं। 

The Illusion

Once there was a king who had presented his daughter, the princess, with a beautiful diamond necklace. The necklace was stolen and his people in the kingdom searched everywhere but could not find it. Some said a bird might have stolen it. The king then asked them all to search for it and put a reward for $50,000 for anyone who found it.

One day a clerk was walking home along a river next to an industrial area. This river was completely polluted, filthy and smelly. As he was walking, the clerk saw a shimmering in the river and when he looked, he saw the diamond necklace. He decided to try and catch it so that he could get the $50,000 reward. He put his hand in the filthy, dirty river and grabbed at the necklace, but somehow missed it and didn't catch it. He took his hand out and looked again and the necklace was still there. He tried again, this time he walked in the river and dirtied his pants in the filthy river and put his whole arm in to catch the necklace. But strangely, he still missed the necklace! He came out and started walking away, feeling depressed.

Then again he saw the necklace, right there. This time he was determined to get it, no matter what. He decided to plunge into the river, although it was a disgusting thing to do as the river was polluted, and his whole body would become filthy.

He plunged in, and searched everywhere for the necklace and yet he failed. This time he was really bewildered and came out feeling very depressed that he could not get the necklace that would get him $50,000.

Just then a saint who was walking by, saw him, and asked him what the matter was. The clerk didn't want to share the secret with the saint, thinking the saint might take the necklace for himself, so he refused to tell the saint anything. But the saint could see this man was troubled and being compassionate, again asked the clerk to tell him the problem and promised that he would not tell anyone about it. The clerk mustered some courage and decided to put some faith in the saint. He told the saint about the necklace and how he tried and tried to catch it, but kept failing. The saint then told him that perhaps he should try looking upward, toward the branches of the tree, instead of in the filthy river. The clerk looked up and true enough, the necklace was dangling on the branch of a tree. He had been trying to capture a mere reflection of the real necklace all this time.

Moral: Material happiness is a mere reflection of d true happiness in d spiritual world.

Ideas.....That comes sometimes..!!!!

Nothing is perfect. Life is messy. Relationships are complex. Outcomes are uncertain. People are irrational.

I want to be very close to someone I respect and admire and have somebody who feels the same way about me.

Being happy doesn't mean that everything is perfect. It means that you've decided to look beyond the imperfections.

We learn something from everyone who passes through our lives. Some lessons are painful, some are painless. But, all are priceless.

The only thing that stands between you and your dream is the will to try and the belief that it is actually possible.

Ek Bhangedi ki Aatmkatha (17/03/2014 23:07PM)

Aaj to bawal ho gaya. Bhang ka nasha kya hota hai aaj pata chala, dimaag ki sari nase phatane lagi thi, itna tez chal raha tha dimag ki kah nahi sakate, koi lagam nahi, koi sar pair nahi. Lag raha tha jindgi yahi khatam ho jayegi,  abhi bhi apane kiye pe hansi aa rahi hai, ye nahi samajh pa raha hoon ki sahi me soch ke hans raha hoon ya Bhang ka nasha abhi bhi hai. Akansha(My Wife) bhi grasit hai bachche(Babies) ko kaise doodh pilate hai sikha rahi thi muhje, abhi Rahul(My Younger Brother) aaya tha dekhane ki sab thik hai na. 

Sabko tension ho gai hai, Rishi(My 2nd Younger Brother) bhi khumari(Hang Over) me hai, Anamika(Rishi's Wife) bhi past(too in same state as Rishi) hai but mujhe sabse thik wahi lag rahi hai hum sab me ki usi ko nahi chadi hai nahi to baki sab nashe me hai, Mudit(My 3rd Younger Brother) alag apani duniya me mast hai, sare pine walo ka bura haal hai. 

Maine to khoob kohram machaya. Hansa, roya, pareshan hua aur kiya. Ab ye hamesha yaad rahega aur jab, jab hansi aayegi lagega ki abhi bhi nasha barkarar hai. Kab puri tarike se normal feel karunga pata nahi, khana bhi khoob khaya hai aaj aur vomit bhi khoob ki hai, bahut chah kar bhi khud pe control nahi ho raha tha. Drawing room ka natak, bathroom me natak, bahar se ghar me aana, nahate samay rona, apane aap ko pitna, nal ka dur chale jana, kejariwal ki maya, ghar me chor na aa ajye ki chinta, ivy ki chinta, family ka tension, ivy ka admission,  phir bina nahye sab ka so jana. Gazab din bita aj ka, abhi bhi chadi hai lagata hai, rukane ka man nahi kar raha, lag raha hai ki likhata hi jau, sab kuch likha dalu kal pata nahi kuch yaad rahega ki nahi. Bekar me kal Sabko leave leni pagedi.

Kitana bola aaj main, baap re, Rishi bechara kaise bardast kiya. 

Ab rishi bhi nashe me hai, par chalo sab so jayenge to thik ho jayenge. Main akela jag raha hoon, sab so gaye. 

Lag raha hai ki main thik hoon par kuch to locha hai, so jao amit shrivastava, so ke hi thik hoga. Kya yaar ab to kabhi bhool se bhi haath nahi kagagunga, dekho phir hansi aa rahi hai. Par subah jitani tension nahi hai. Sab kuch control me hai. Achcha hua tatti peshab(Loose Mothion n all) nahi hua nahi to phajihat ho jati, khali vomit me hi baat nibat gai. 

Rishi bechare ko apane dost ko gate se hi lautana pada hum logo ke chalate. Sab pagalaye jo the us samay. Badi tez chadi mujhe, jiska viswas main nahi kar pa raha tha. Chah kar bhi nahi kar pa raha tha, main itana strong hoon ye mujhe kaise ho sakta hai, but hua to mujhe hi tha. Chehre(Face) ki sari nase(Muscles) phatne lagi thi. Rishi se Maine bola ki 32 manspeshiyo ka aaj pata chal gaya. 

Ivy ne kaise control kiya hoga, ma(Mom) baap(Dad) dono pagla gaye the. Uska chehra bhi yaad aa raha hai, bechari na ro paa rahi thi na hans, use kuch samajh hi nahi aa raha tha. Dimag dekho, maine rishi se ye bhi kaha bahar mat nikalana kahi main kud na jau. Bachcho ko bhi apane se dur kar raha tha. Ab to kuch aur bacha nahi likhane ko sayad, rishi ne video banai hai, par bahut kam der, chalo utna hi kaphi hai, yaad karne k liye. 

Ok now stop,  time to sleep

Bye n gud night, new morning with new every one.

Note - Really if i don't have brother's like Rishi, Mudit and Anamika, it will be very tough for us to recover and back to senses, even still i m unable to think about that situation without them n their care. A BIG BIG Thanks is also a very small returns to them for their care. Now somewhere i feel myself lucky.

Happy Holi

http://infoshri.blogspot.in/2012/03/happy-holi.html