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Board of Intermediate Education,TELANGANA Intermediate Examination Results March 2020

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8 Exercises to Help Your Knees

Is It Safe for Me to Exercise?

Are you worried that working out could cause more knee damage or pain? As long as your doctor says it’s OK, the best thing you can do is to strengthen the muscles that support your knee and keep them flexible. Start slowly, and build up over time. Talk to your doctor about which specific exercises are good for you.

Warm Up First

You can ride a stationary bike for about 5 minutes, take a brisk 2-minute walk while pumping your arms, or do 15-20 wall push-ups followed by the same number of calf raises. Doing this will help you get more out of your workout, prepare you to stretch, and lower your risk of an injury.

1. Straight Leg Raises

If your knee’s not at its best, start with a simple strengthening exercise for your quadriceps, the muscles in the front of the thigh. This move puts little to no strain on the knee. Lie on your back on the floor or another flat surface. Bend one knee and place your foot flat on the floor. Keeping the other leg straight, raise it to the height of the opposite knee. Repeat 10-15 times for three sets.

2. Hamstring Curls

These are the muscles along the back of your thigh. Lie flat on your stomach. Slowly bring your heels as close to your butt as you can, and hold that position. Do three sets of 15. You can also do this exercise standing while you hold onto a chair and lift one leg at a time. If this becomes easy, you can add ankle weights, slowly increasing the weight from 1 to 3 to 5 pounds.

3. Prone Straight Leg Raises

Lie on your stomach with your legs straight. Tighten the muscles in your bottom and the hamstring of one leg, and lift toward the ceiling. Hold 3-5 seconds, lower, and repeat. Do 10-15 lifts and switch sides. You can add ankle weights as you gain strength. You shouldn’t feel back pain. If you do, limit how high you lift up. If it still hurts, stop and talk to your doctor.

4. Wall Squats

This is a more advanced move. You’ll keep your feet on the floor. Stand with your back against a wall, your feet about shoulder-width apart. Slowly bend your knees, and keep your back and pelvis against the wall. Hold for 5-10 seconds. Don’t bend too deeply. If you feel pressure or discomfort in your knees, change your position. Repeat the exercise, and try to hold the sit position a few seconds longer each time.

5. Calf Raises

Stand facing the back of a sturdy chair, other support such as the back of a couch, or a wall bar at the gym. You can also do this on the stairs, holding on to the banister with your heels hanging off the edge of the step. Slowly raise the heels as high as you can, then lower. Do three sets of 10-15. When it becomes easy, lift one foot slightly off the floor, with all your weight on the other foot.

6. Step-Ups

Place one foot on a step bench, platform, or the lowest step on a staircase.  Keeping your pelvis level, bend your knee and slowly lower the opposite foot to the floor. Lightly touch your toe to the floor, then rise back up. Repeat 10-15 times, then switch legs. Too easy? Use a higher step, or touch your heel instead of your toe.

7. Side Leg Raises

Lie on one side with your legs stacked. Bend the bottom leg for support. Straighten the top leg and raise it to 45 degrees. Hold for 5 seconds, lower and relax briefly, then repeat 10-15 times. Switch sides and start over. Want to try a bit of a different spin on the move? Point the toe of your upper leg slightly toward the floor as you raise it.

8. Leg Presses

Sit on a leg-press machine with your back and head against the support and your feet flat on the foot plate. Adjust the seat back so it’s comfortable. Slowly push the plate away from you until your legs are extended. Bend your knees and return to your starting position. Do three sets of 10-15 reps. (Ask a gym staff member for help the first time you do this.)

No-No's for Your Knee

Exercise should never cause pain or make it worse. Remember: Muscle soreness after a hard workout is normal. But sharp, shooting, or sudden pain in the muscles or joints means you should stop and check with your doctor.

Knee-Friendly Cardio

Gentle is good. So skip high-impact activities such as running or intense aerobics. Notice what feels right for you. For example, some people love elliptical machines, but others don’t. Swimming, jogging in water, or water aerobics are often great! Double-check with your doctor about your exercise plan.

Physical Therapy for Chronic Pain: What to Expect

 

Physical therapy is often one of the best choices you can make when you have long-term pain (also called chronic pain) or an injury. It can make you stronger and help you move and feel better. 

Ask your doctor to recommend a physical therapist. You'll probably need a series of visits, and you should practice some of the exercises at home for the best results.

Physical therapists have a lot of training. Still, it’s a good idea to ask them about their experience in working with people who've had conditions like yours. You can also ask them how many sessions you'll need.

How Does Physical Therapy Treat Pain?

Physical therapists are experts not only in treating pain, but also its source. Yours will look for areas of weakness or stiffness that may be adding stress to the places that hurt. And they will treat those areas with certain exercises to ease pain and help you move better.

In a physical therapy session, you may do a mix of:

Low-impact aerobic training. These workouts will rev up your heart rate and still take it easy on your joints. For instance, you might walk fast or use a stationary bike to warm up, instead of running, before you do your strengthening exercises.

Strengthening exercises. You might use machines at your physical therapist’s office, resistance bands, or your own body weight (think lunges, squats, and pushups). You may work on your core muscles (belly, glutes, and back), as well as other parts of your body.

Pain relief exercises. These moves target areas where you have pain, so you're stronger and more flexible -- which should make it easier to live your life.

Stretching. This will be gentle, and your therapist will make sure that you're warmed up and you don’t stretch too far.

Your physical therapist may prescribe exercises for you to do at home.

What Else Might I Do?

During your sessions, your therapist may also use:

Heat and ice packs. Ice calms inflammation. Heat warms up your muscles so they move better. Both can help with pain.

 

Massage. Keep in mind that a massage on areas that are injured, sore, or hurt  may not feel relaxing. But your therapist will take great care to make sure it’s safe and helpful for you. If you get one by someone other than her, tell that professional about your pain before your session starts.

TENS and ultrasound. Transcutaneous electrical nerve stimulation, or TENS, uses a device to send a low-voltage electric current to the skin over the area where you have pain. Ultrasound sends sound waves to the areas that hurt. Both may offer relief by blocking the pain messages that go to your brain.

Will It Hurt?

Physical therapy shouldn’t hurt, and it will be safe. But because you'll use parts of your body that are injured or have chronic pain, physical therapy can be challenging, even hard. For example, you may feel sore after stretching or deep tissue massage.

But there’s a reason for that. Your therapist has a specific plan in mind based on your particular needs. Sometimes to get stronger, you have to do some tough training. It will push you, but it shouldn't be too much.

Each person may respond differently to therapy. Your body type, daily activities, alignment, and habits all affect your plan. Stick with it, and you'll get the benefits.

Attention to Nurses working in Telangana

NOTIFICATION FOR ADMISSIONS INTO BPT, B.Sc NURSING & GNM 2019-20

The estimated costs of tuition, lab, clinical, library, mess and transportation fees for the Bachelor of Science in Nursing (BSc Nursing) degree program is ₹62000 for resident of Telangana students and ₹85,000 for non-resident of Telangana students. GNM program is ₹52,000 for resident of Telangana students and ₹60,000 for non-resident of Telangana students. BPT program is ₹35000 for resident of Telangana Students and ₹86000 for non-resident of Telangana students. All costs are estimated and subject to change.

The Santosh College of Nursing offers a number of scholarship opportunities to eligible students. To learn more about other financial assistance opportunities available through us. Feel free to consult us on 9704106060 or enter details in loan & scholarship page.

NOTIFICATION FOR ADMISSIONS INTO BPT, B.Sc NURSING 4YDC

Application forms are invited on-line for admission into the following courses for the academic year 2018-19 into affiliated colleges under KNR University of Health Sciences, Warangal in the state of Telangana from eligible candidates. The candidate has to apply separately for each course. 1. Bachelor of Physiotherapy i.e., BPT 2. Bachelor of Science in Nursing i.e. B.Sc., (Nursing) 4 Years Degree Course. 3. Bachelor of Science in Medical Laboratory Technology i.e., B.Sc. (MLT) 4. Post Basic BSc (Nursing) 2 Years Degree Course. Application forms are available separately for each course online on the website:  https://tsparamed.tsche.in from 11.00 A.M. on 11-08-2018 to 31-08- 2018 up to 5.00 P.M.

Application fee : Rs.2,000/- for OC/BC and Rs.1,600/- for SC/ST Candidates for each course separately.

The candidates are informed to take the print-out of application and submit along with all original certificates and 2 sets of Xerox copies at the time of verification of Original Certificates at help-line centres as per schedule notified by KNR University of Health Sciences.

CANDIDATES NEED NOT SEND THE PRINT-OUT OF APPLICATION TO THE UNIVERSITY:

Merit List for all the above courses will be displayed on the web-site of the KNRUHS after verification of the Original Certificates. Candidates are directed to read the prospectus of each of the courses displayed on KNRUHS web-site i.e. www.knruhs.in carefully before filling the on-line application form and payment of application fee.

ALL ORIGINAL CERTIFICATES ALONG WITH SELF ATTESTED COPIES TO BE SUBMITTED AT THE TIME VERIFICATION AT HELP-LINE CENTER.

Common to BSc(N)4YDC/PB.BSc(N)2YDC/BPT/BSc(MLT)

1) Print out of on-line application Form.

2) SSC or any equivalent examination showing date of birth.

3) Memorandum of Marks of the qualifying examination for admission i.e. Intermediate or Equivalent Examination.

4) Bridge course certificate.

5)Transfer Certificate from the Institution in which the candidate last studied.

6)Candidates who have studied in the state of Telangana/ A.P.

(a) If the candidate has studied in any educational institution, study / bonafide certificate from VI to Intermediate shall be submitted.

(b) A candidate who has studied in 2 or more institutions in Telangana / A.P., study / bonafide certificate from VI to Intermediate in those places shall be submitted.

(c) A candidate who has not studied in any school / institution, a residence certificate for that period only shall be submitted.

(d) Candidates who have not studied in any school / college in the state of Telangana but resided in Telangana with private study in Telangana & seven years residence certificate mentioning the period of residence preceding the qualifying examination (6th to Inter) by the candidate claiming eligibility as a local by virtue of residence shall be submitted.

7)Candidates who have studied in the institutions outside the state of Telangana have to submit 10 years residence certificate of the either of the parents issued by MRO to claim seats under unreserved category.

8) Latest Permanent Caste Certificate in case of Scheduled Caste/ Scheduled Tribes/ Backward Class Candidates issued by competent authority of state of Telangana.

TS Telangana Nursing Admission 2018 Application

TS Telangana Nursing Admission 2018 Application Registration Date. Telangana TS GNM Nursing Admission 2018 inviting the application for (GNM) General Nursing and Midwifery Course (3 years) for the academic year 2018 batch which is being imparted in Government and Private Schools of Nursing in the State of Telangana.

Telangana Nursing Admission 2018 Eligibility:

  • Candidates should have passed Intermediate (Class 12th).
  • Candidates who have passed ANM course of 18 months are eligible to admit into GNM course and they are exempted six months duration in GNM course subject to the condition.
  • Candidates should have passed Class 12th in Arts (Mathematics, Biotechnology, Economics, Political Science, History, Geography, Business studies, Accountancy, Home Science, Sociology, Psychology, Philosophy) and English Core/ English elective or Health care Science – Vocational stream.

Age Limit:

  • The minimum age: 16 years completed and upper age limit is: 35 yrs as on 01 July of the year.
  • The upper age limit for the candidates belonging to SC, ST and BC’s is relaxable by 3 years

Apply online: http://santoshcolleges.com/application-form

 

 

 

Admissions are started in GNM, B.Sc Nursing & BPT for 2018-19

The estimated costs of tuition, lab, clinical, library, mess and transportation fees for the Bachelor of Science in Nursing (BSc Nursing) degree program is ₹58,200 for resident of Telangana students and ₹75,000 for non-resident of Telangana students. GNM program is ₹48,000 for resident of Telangana students and ₹60,000 for non-resident of Telangana students. BPT program is 29,500 for resident of Telangana Students and 72,000 for non-resident of Telangana students. All costs are estimated and subject to change.

The Santosh College of Nursing offers a number of scholarship opportunities to eligible students. To learn more about other financial assistance opportunities available through us. Feel free to consult us on 9704106060 or enter details in loan & scholarship page.

PROVISIONAL RANK LIST FOR FIRST ALLOTMENT

B.Sc Nursing provisional rank list of private nursing college management association of Kerala for first allotment is listed, to know your rank click on the link

http://www.pncmak.org/bsc/rank.html

Prospectus of Basic B.sc Nursing Course for 2018-2019 of Odisha

Application form and Prospectus for admission into 4 years Basic B.Sc Nursing course for the academic session 2018-19 are available in the official website of the Directorate of Nursing, Odisha i.e. “www.nursingodisha.nic.in” (Click News & Events) during the period from 07.07.2018 to 22.07.2018. Candidates seeking admission for the course at Govt. & Private Colleges of Nursing (recognized by the Indian Nursing Council/ONMC) in the state of Odisha may apply in the prescribed application form within the stipulated time.
 

If your WhatsApp text is highlighted in red, this is what it means

BusinessToday.In   New Delhi     Last Updated: July 9, 2018  | 14:06 IST

Taking heed of the growing incidents of unsolicited messages being shared on WhatsApp, the Facebook-owned company is all set to roll out a new feature which will help in checking the misuse of the platform. The feature, called 'Suspicious Link Detection,' is currently in testing and will be rolled out in the near future.

The feature is presently available on the 2.18.204 beta version of WhatsApp. Whenever a user receives a link to a third party website, WhatsApp will conduct a background check to verify the authenticity of the website and will alert the user if it identifies something suspicious.

Upon identifying a dubious website, WhatsApp will mark it with a red label, which will highlight that the message is either spam or will redirect to a fake website. Nevertheless, if the user still proceeds to open the link, WhatsApp will alert him/her one final time that the link is possibly a suspicious link.

Additionally, there are other measures WhatsApp is taking to curb the misuse of the platform, namely:

a) A user can block an irksome contact. Upon receipt of a message from an unknown source, WhatsApp provides an option to either block or add the contact.

b) Group administrators can allow or restrict other members from sending messages in a group.

c) The "Forwarded" label allows users to identify whether the message has been written or forwarded.

WhatsApp will also be awarding $50,000 to independent researchers who study the spread of false propaganda on the communication platform and highlight measures for curtailing the same. The company has established a 'WhatsApp Research Awards for Social Science and Misinformation' which states, "WhatsApp is commissioning a competitive set of awards to researchers interested in exploring issues that are related to misinformation on WhatsApp. The WhatsApp Research Awards will provide funding for independent research proposals that are designed to be shared with WhatsApp, Facebook, and wider scholarly and policy communities." The monetary award is unrestricted, which implies that the awardee may utilize the prize amount for any cause.

Recently, the Government of India had instructed WhatsApp to take swift measures to prevent the spreading of "irresponsible and explosive messages" through its platform. On July 1, five people were lynched to death in Dhule district of Maharashtra by villagers who suspected the deceased of being child-lifters. WhatsApp responded to the Government by stating that it is horrified by the terrible acts of violence perpetrated by people influenced by false messages shared on the platform. It further outlined steps to curtail such abuse, which include product controls, digital literacy, and fact-checking.

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