How to pronounce “tensed” in English

And I remember all of my muscles tensed up.

I shut my eyes and tensed my sweaty right hand, pulled it back, and swung wildly, landing squarely.

like this relax you know and when you're kind of like tensed up that's not a great advice to get cuz you usually don't relax then but when I read about

And then I can also say, you know, I'm noticing that your body has tensed up.

Whereas when I drive, I'm, you know, got my shoulders tensed up.