B pillar re-trim

Get an old bank card and a hair dryer. Warm the old strip up a bit and then use the old bank at one end of scrape the old strip off. It takes time but it comes off with a bit of effort. The heat will help brake down the old adhesive.
 
Yeah I’ve managed to get them off which is as a complete ball ache, but what do I remove to be able to refit them is there a how to anywhere ?