H1B expired - 4 years total with extension - Options?

USA H1B Visa
1

I have worked in US for 4 years as EB2 status. I-140 priority date Nov 2010.

I got my first H1B for 3 years after which I applied for extension. Extension was for 1 year. For 10 months during the extension, I was out of US and my extension expired last year in October.

Please help me clear my doubts:

  1. What are my best options now? File for a transfer? How long of a stay on H1B will I get through transfer?
  2. Would filing a new application be better/easier?
  3. Will I be cap-exempt and can I file at anytime?

Please provide your expert suggestions. Many thanks in advance.