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Maymay,
Your symptoms do seem to be the beginnings of carpal tunnel. Somethings you might consider taking-fish oil, some MSM, and chondroitin. These will act as lubricants for the joints and have helped a lot of people with arthritis and carpal tunnel. However, with carpal tunnel, you might ultimately have to go under the knife to get rid of the build up. You might see another doctor because it sounds like he doesn't want to tackle the problem.
As far as wrist strengthening exercises, you could get one of those grippers that you have to squeeze or take a wet towel and squeeze it in a rolling fashion. With upper body movements, it depends on what equipment you have access to. Are you going to a gym?
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