In the future, assuming your bumper hasn't broken, the whole bumper inc rubbers will come off in one unit. Slacken the nuts/bolts (don't remove completely) and knock it out with a rubber mallet.
When reassembling, assemble the bolts/bushes/rubbers/nuts on the bumper, very lightly nipping the nut and bolt. Push the bumper on then tighten.
If you have got the rubbers stuck, use two thin screwdrivers, push them (on opposite sides) between the rail and the rubber about 1 inch in, squirt some WD40 up the gap then pull the screwdrivers outward (handles of screwdrivers away from eachother). The tips of the screwdrivers will grip the rubber and pull it out.
Dave
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