Hello everybody. That was the worst registration process ever, luckily I made it and can now aid you with my incredible... knowledge and stuff.
If you are getting tensed there is something wrong with the motion. If it has to work tomorrow I would strongly suggest you simplify what you are playing. I play for 13 years and part of my every day workout is still to play quarter notes at 60bpm with one hand and just trying to make the motion as relaxed and fluid as possible. Another exercise that works for me is to play a simple pattern with two limbs and improvising with the others, starting a with 3 over 4 pattern, while trying to keep everything as relaxed as possible. (for example playing single stroke quater notes with the hands and and playing HH, BD, BD, HH, BD, BD... in quater notes with your feet simultaniously). The goal is not to let one limb affect the motion of another one.
Never push the speed, practice every groove very slow and try to get a steady motion happening. Try playing the groove for 15 minutes at tempo 40 and become aware of the motion of each individual limb. I feel much more comfortable with that aproach than if I try to make a groove work at a fast tempo.