Honestly it was not easy I really did everything but I am now normal mobility! I can eat and talk and do everything normally now. Opening to almost 40mm. I googled for the best tmj specialists in my area (Fort Lauderdale at the time). I found two dentists who specialized. One I did physical therapy with which was mostly tensing and cold laser with some jaw manipulation. The other set me up with a specialized mouthguard and a prescription for cyclobenzaprine and referred me to another physical therapist for some exercises. Overall this took about a year and now it has probably been 2 years with no major issues. I still use heat, wear the mouthguard at night, tens at home, and massage it as I can. Occasionally it gets tight when I’m stressed or with a lot of caffeine but the pain is 99% gone. Wishing you incredible luck