I posted it some months back in the positivity thread. But I'll repost it here. Hope it helps you as much as it helped me!
1. Jog with your jaw by moving it up, down and side to side for a couple of seconds. Your teeth should never touch when doing this.
2. Open your jaw as far as you can and then move it as far as you can to each side.
3. Put your hand below your chin. Open your mouth slightly and put pressure on your jaw by putting preassure on your chin with your hand. Do this for 6 seconds and then rest.
4. Put your hand on your cheek, move your jaw in that direction putting pressure on your jaw by holding against it with your hand. Hold for 6 seconds and then switch side. Then rest.
5. Put your hand on your chin and push your jaw forward to put pressure on your jaw by holding against it with your hand. Hold for 6 seconds and then rest.
6. Open your mouth, put your fingers on the teeth of you lower jaw and try to close your jaw while holding against it with your hand. Hold for a couple of seconds, and then rest. Note that your moth should stay roughly in the same position even when trying to close it.
7. Open your mouth wide, then stretch it a bit further by holding it open with two fingers. Hold in this position for 15-20 seconds and then rest.
8. Finish the exercise by checking that your under jaw is still correctly alligned with your upper jaw by opening your mouth and checking it in a mirror.
9. If you want, you can finish the exercise by humming on the M sound which relaxes your jaw.
Worth adding is that you should avoid all exercises that hurt a lot. I hope you can understand the main points in each sequence although it is translated directly from Swedish.
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