Many tmj web sites have tmj expercises posted on them that you can print - I think the most common one is to push your tongue up to the roof of your mouth toward the center under your nose and say the word "nine" repeating several time. Try not to lower your tongue while you say the word "nine" and just move your lower jaw. Most will tell you to also practice keeping your back teeth apart or push your lower jaw foward and purse your lips together as if to whistle or blow out a candle. While I was waiting for my 1st splint to be made one dr told me to put gauze on the outer sides of my teeth inside my mouth closer to the cheek area to help the muscles relax. Moist heat compresses or a warm moist towel wrapped under my chin and up the sides of my face and tied at the top of my head seemed to help the most for me.