Mate after shooting my cap washer and spacer over the wall into the neighbours garden I got some bricks and an old tool box. I picked the front of the bike up and got my wife to shove the bricks and toolbox under the pipes.She then lent on the back of the bike to bring the front wheel up and the forks down. In other words I need to get a pit stand thingy. You still need a little bit of force to push them down but not as much as before.
Cheers
Warren