Header padding

what white box are you referring to?

The whole sheet or page whatever its called

padding will increase the existing white area:

there is an embedded style (does your theme have a custom css option?):

#wrapper {
background:none repeat scroll 0 0 #ffffff;
margin: 0 auto;
padding: 10px 40px;
border-bottom: 1.99px solid #A2A2A2;
border-right: 1.99px solid #A1A1A1;
border-left: 1.99px solid #A1A1A1;
border-top: 1.99px solid #A1A1A1;
border-radius: 6px;
width: 880px;
}

where you could change the 10px value in this line padding: 10px 40px;

if you mean to add a bit of space above the white, to let the body background show, then edit grey.css:

body {
	line-height: 1;
}

and add for instance margin-top: 20px; to it.

Ok thankyou i have done it now ?? also do you know how to make the header and menu as wide as the white page but not change the sidebar and content?

I have tried floating it center and makeing it 110% width but its just sticking out to the right

the extra white left and right comes from the padding left and right of #wrapper; you already know where to find this.

https://www.w3schools.com/css/css_padding.asp

I have managed to get the menu to fit the page size but i cant get the header