I've tried to twist, turn , pull then but its difficult with my big sausage fingers.
Can anyone tell me how they come out because I don't want to break something

Thanks in advance

 

twist and pull,they're a bit stiff but theres not much chance you'll break anything so long as you dont use a tool. Access is , ahem, difficult.....I've pondered before about fabricating a sort of crows-foot socket that would fit the back of the holder to give a better grip. Only alternative is to take the headlamp out: not difficult in itself, but first you have to take the bumper off.....