update might help someone.
Being trained by experienced bodybuilder and he noticed i had some chronic tightness in muscles from inner elbow to palm nfi what you call it. He suggested I use a golf ball and place arm over it and roll it very hard everyday. He also showed me a stretch, go side ways to wall and put palm flat on wall with straight arm and lean back to stretch (bottom of palm facing forward same way was body).
Been 2 weeks I still have pain in wrist but its not as bad never an issue during training. At first I thought it might be placebo effect but I havent had to ice my wrist at all and even typing is a lot easier I feel no pain typing. Putting off MRI for now because even if it says i need operation i dont want to do it since its not affecting workout or my job.