Update on this:
well managed to get the door card off without bending /damaging anything!
After applying dry lube/thin oil/small amount of grease in all the appropriate places it seems to be working fine now, not quite as free as the drivers door but certainly OK.
As the mech. looked very dry I should probably do the other three as a precaution and I now have the experience to do all three probably in the time it took to do the one!
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