I just got back from my TMJ specialist yesterday. I have also been going to Physical Therapy 2 times a week for that and related neck pain. I have learned some great exercise techniques and would love to share them now.
1. using your index and middle finger, place them at the tip of your chin and apply about 5lbs of pressure (a little bit more than what it takes to whiten your fingertips when pushing on an object). advance your jaw forward SLOWLY and then backward SLOWLY 10 times.
2. using the same fingers, place them on your lower jaw bone just to the side of your chin and apply 5lbs of pressure. Move your jaw left then right SLOWLY. Repeat 10 times, then switch sides.
3. open your jaw as wide as you can while making an "o" shape with your mouth. This prevents you from opening too wide to cause pain, but gives you a great stretch. Repeat 10 times.
4. Grab your ear lobes with your index finger and thumb and GENTLY pull downward. You may hear popping, but that is ok. Repeat 10 times.
5. Grab the tips of your ears and pull upward GENTLY. Repeat 10 times.
6. Put your tongue to the roof of your mouth and open your mouth slowly. Create suction between your tongue and the roof of your mouth and try to separate the two. You should make a popping sound when you separate. Repeat 10 times.
I have been doing these exercises for a couple weeks now and they really seem to help. I start with moist heat on both sides of my face, do the exercises, then rest. I try to do it in the morning and in the evening.
Hope this helps!