Colludium I solved it now by doing this:
1. Exported out my new sprites as the size I wanted and reloaded them in spriter. Which messes up the character.
2. Then I selected the main bone and scaled it to the size I wanted. In my case 2 as my new sprites are double the size of the old ones. This also scales all child bones and the sprites so everything looks like **** atm However the rig is now correct but nothing else
3. Lastly I selected all my sprites (only the sprites no bones) and changed the scaling back to 1 and now the rig and bones are correct at the new scale.
Not optimal but it worked