How can I get my 4a hair to grow?

I've been trying to grow my hair for years.  As I've gotten older the curls get tighter.  I now have 4a hair(when I was a baby it was straight, 2 years ago it was 3c).  It's very long if you stretch it out, but the coils are so tight and small that there is MAJOR shrinkage.  I don't mind the shrinkage, I love my curls!  I just want it to be below my shoulders when dry.  Any tips to get my hair to grow fast? I don't get it cut often at ALL and it's healthy, no split ends, low to no frizz.

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